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Oven-Fried Fish

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Oven-Fried Fish
  • Prep 15 min
  • Total 25 min
  • Servings 4
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Enjoy this baked seafood dinner that’s ready in just 25 minutes!
Updated Oct 6, 2010

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

Steps

  • 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

240 Calories, 11g Total Fat, 24g Protein, 12g Total Carbohydrate, 1g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
240
Calories from Fat
100
Total Fat
11g
17%
Saturated Fat
5g
25%
Trans Fat
1/2g
Cholesterol
85mg
28%
Sodium
360mg
15%
Potassium
360mg
10%
Total Carbohydrate
12g
4%
Dietary Fiber
0g
0%
Sugars
1g
Protein
24g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
0%
0%
Calcium
6%
6%
Iron
6%
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 Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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