Oven-Fried Fish

Enjoy this baked seafood dinner that’s ready in just 25 minutes!

  • Prep Time 15 min
  • Total Time 25 min
  • Servings 4

1
lb cod, haddock or other medium-firm fish fillets, about 3/4 inch thick
1/4
cup cornmeal
1/4
cup dry bread crumbs
3/4
teaspoon chopped fresh or 1/4 teaspoon dried dill weed
1/2
teaspoon paprika
1/4
teaspoon salt
1/8
teaspoon pepper
1/4
cup milk
3
tablespoons butter or margarine, melted

  • 1 Move oven rack to position slightly above middle of oven. Heat oven to 500°F.
  • 2 Cut fish into 2x1 1/2-inch pieces. In shallow dish, mix cornmeal, bread crumbs, dill weed, paprika, salt and pepper. Place milk in another shallow dish. Dip fish into milk, then coat with cornmeal mixture.
  • 3 Place fish in ungreased 13x9-inch pan. Drizzle melted butter over fish. Bake uncovered about 10 minutes or until fish flakes easily with fork.
 

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
5g,
5%
Trans Fat
1/2g
1/2%
),
Cholesterol
85mg
85%;
Sodium
360mg
360%;
Total Carbohydrate
12g
12%
(Dietary Fiber
0g
0%
  Sugars
1g
1%
),
Protein
24g
24%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
0%;
Calcium
6%;
Iron
6%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.