1/6 Photos of Heart-Healthy Oven "fried" Fish
Bone Man's Note:
This recipe came from a "heart-healthy" class that my wife and I attended a few years back. The recipe was offered by professional dietitians who didn't seem too radical in their approach to cooking. In other words, they didn't hesitate to add small amounts of herbs, spices, etc., which would make the dishes tasteful, such as the celery salt in this recipe. Enjoy this one!
My Private Note
Units: US | Metric
- 1Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
- 2Pre-heat oven to 500 degrees.
- 3Stir together the bread crumbs, corn meal, celery salt, and red pepper. Add the canola oil (or peanut oil) to this mix and blend with a fork. Set aside.
- 4In a small bowl, beat the water and egg white together and then brush one side of each fillet with the egg white. Dip each fillet in the bread crumb mixture on the egg white side.
- 5Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
- 6Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
- 7Serve with a lemon wedge on the side.
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Nutritional Facts for Heart-Healthy Oven "fried" Fish
Serving Size: 1 (143 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 198.6
- Calories from Fat 45
- Total Fat 5.0 g
- Saturated Fat 0.5 g
- Cholesterol 62.3 mg
- Sodium 203.2 mg
- Total Carbohydrate 8.9 g
- Dietary Fiber 0.9 g
- Sugars 0.6 g
- Protein 28.1 g
The following items or measurements are not included: