Oven Fried Fish
Oven fried fish pairs well with fresh summer vegetables or hearty root vegetables in the winter.
- Yield
- 4 Servings
- Serving size
- 1 filet, 1/4 of recipe
- Rating
- 3.17 of 5 (30 ratings)
Food groups
- Grains: 1/2 ounces
- Protein Foods: 3 ounces
Ingredients
- 1 large egg, slightly beaten
- salt (optional, 1/2 teaspoon)
- 1/2 teaspoon ground black pepper
- 1/2 cup bread crumbs
- 1 pound tilapia fillets, fresh or thawed (4 fillets)
- 1 tablespoon butter, melted
- fresh lime or lemon (sliced, optional)
Directions
- Wash hands with soap and water.
- Preheat oven to 350 degrees F. In a small bowl, add egg, salt (if desired), and pepper and beat together.
- Place the bread crumbs in a separate bowl.
- Dip fish fillets in the egg mixture, then dip in the bread crumbs to coat.
- Melt butter in a shallow 9x13 inch baking pan for 1 minute in the oven.
- Tilt pan to coat with butter.
- Arrange fish fillets in the pan.
- Bake uncovered for 15 to 20 minutes, until fish flakes easily with a fork.
- Serve topped with lime or lemon slices (optional).
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 198.98 |
| Total Fat | 6.95 g |
| Saturated Fat | 3.1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 104.25 mg |
| Carbohydrates | 10.02 g |
| Dietary Fiber | 0.68 g |
| Total Sugars | 0.87 g |
| Added Sugars included | 1 g |
| Protein | 24.17 g |
| Calcium | 44 mg |
| Potassium | 349 mg |
| Sodium | 159.85 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 35 mg |
| Phosphorus | 209 mg |
| Selenium | 51 mg |
| Zinc | 1 mg |
| Vitamin A | 47 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 1.7 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 3 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 2 mcg |
| Folate | 36 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 5 mg |
| Choline | 85 mg |
Notes
Instead of bread crumbs, 1/2 cup crushed, unsweetened cereal or 1/2 cup crushed saltine crackers can be used.
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Source
Recipe by: Eating Smart, Being Active — Colorado State University and University of California at Davis
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/oven-fried-fish. Federal works are public domain in the United States.