夕食簡単

Oven Fried Fish

Name: Oven Fried Fish
Prep time: 10 min
Cook time: 21 min
Total time: 31 min
Yield: 4
Ingredients: 1 large egg, slightly beaten; salt; 1/2 teaspoon ground black pepper; 1/2 cup bread crumbs; 1 pound tilapia fillets, fresh or thawed; 1 tablespoon butter, melted; fresh lime or lemon

Oven fried fish pairs well with fresh summer vegetables or hearty root vegetables in the winter.

31 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 filet, 1/4 of recipe

199

カロリー

24g

タンパク質

10g

炭水化物

脂質

食物繊維

糖類

160mg

ナトリウム

飽和脂肪酸 3 g · コレステロール 104 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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).

出典: USDA MyPlate Kitchen · Eating Smart, Being Active Colorado State University and University of California at Davis

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