Oven-Fried Fish

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

Ingredients

Ingredients

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

Directions

Directions

  • 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.

Notes










Tips

 

Nutrition Information

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.