Oven Fried Fish
Oven fried fish pairs well with fresh summer vegetables or hearty root vegetables in the winter.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1 filet, 1/4 of recipe
199
Calories
24g
Protein
10g
Carbs
7g
Fat
1g
Fiber
1g
Sugar
160mg
Sodium
Saturated Fat 3 g · Cholesterol 104 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
egg, slightly beaten
1 large
salt
optional, 1/2 teaspoon
ground black pepper
1/2 teaspoon
bread crumbs
1/2 cup
tilapia fillets, fresh or thawed
1 pound · 4 fillets
butter, melted
1 tablespoon
fresh lime or lemon
sliced, optional
Instructions
- 1
Wash hands with soap and water.
- 2
Preheat oven to 350 degrees F.
- 3
In a small bowl, add egg, salt (if desired), and pepper and beat together.
- 4
Place the bread crumbs in a separate bowl. Dip fish fillets in the egg mixture, then dip in the bread crumbs to coat.
- 5
Melt butter in a shallow 9x13 inch baking pan for 1 minute in the oven. Tilt pan to coat with butter.
- 6
Arrange fish fillets in the pan.
- 7
Bake uncovered for 15 to 20 minutes, until fish flakes easily with a fork. Serve topped with lime or lemon slices (optional).
Source: USDA MyPlate Kitchen · Eating Smart, Being Active Colorado State University and University of California at Davis
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