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Oven Fried Fish

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Oven Fried Fish
En Español

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  • Makes: 4 Servings

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

Ingredients

  • 1 egg (slightly beaten)
  • salt (optional, 1/2 teaspoon)
  • 1/2 teaspoon ground black pepper
  • 1 pound tilapia fillets, fresh or thawed (4 fillets)
  • 1/2 cup bread crumbs
  • 1 tablespoon butter, melted
  • fresh lime or lemon (sliced, optional)

Directions

1. Preheat oven to 350°F.

2. In a small bowl, add egg, salt (if desired), and pepper and beat together.

3. Place the bread crumbs in a separate bowl. Dip fish fillets in the egg mixture, then dip in the bread crumbs to coat.

4. Melt butter in a shallow 9x13 inch baking pan for 1 minute in the oven. Tilt pan to coat with butter. 

5. Arrange fish fillets in the pan.

6. Bake uncovered for 15-20 minutes, until fish flakes easily with a fork. Serve topped with lime or lemon slices (optional).

 

Notes

Instead of bread crumbs, 1/2 cup crushed, unsweetened cereal or 1/2 cup crushed saltine crackers can be used.

Learn more about:

Source: Colorado State University and University of California at Davis. Eating Smart Being Active Recipes.

Nutrition Information

Serving Size: 1 filet, 1/4 of recipe
Nutrients Amount
Total Calories 202
Total Fat 7 g
Saturated Fat 3 g
Cholesterol 101 mg
Sodium 163 mg
Carbohydrates 10 g
Dietary Fiber 1 g
Total Sugars 1 g
Added Sugars included 1 g
Protein 25 g
Vitamin D 3 mcg
Calcium 45 mg
Iron 1 mg
Potassium 358 mg
N/A - data is not available
Nutrients Amount
Total Calories 202
Total Fat 7 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 4 mg
Omega 3 - DHA 113 mg
Cholesterol 101 mg
Carbohydrates 10 g
Dietary Fiber 1 g
Total Sugars 1 g
Added Sugars included 1 g
Protein 25 g
Minerals
Calcium 45 mg
Potassium 358 mg
Sodium 163 mg
Copper 109 mcg
Iron 1 mg
Magnesium 36 mg
Phosphorus 215 mg
Selenium 52 mcg
Zinc 1 mg
Vitamins
Vitamin A 44 mcg RAE
Vitamin B6 0 mg
Vitamin B12 2 mcg
Vitamin C 0 mg
Vitamin D 3 mcg
Vitamin E 1 mg
Vitamin K 2 mcg
Folate 33 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 5 mg
Choline 81 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Grains
3/4 ounces
Protein Foods
2 3/4 ounces

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