晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 1 filet, 1/4 of recipe

199

卡路里

24g

蛋白质

10g

碳水

脂肪

膳食纤维

糖

160mg

钠

饱和脂肪 3 g · 胆固醇 104 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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).

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

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