Crispy Oven-Fried Fish
Ingredients:
· 1 pound fresh or frozen skinless fish fillets, 1/2 to 3/4 inch thick
· 1/4 cup milk
· 1/3 cup all-purpose flour
· 1/3 cup fine dry bread crumbs
· 1/4 cup grated Parmesan cheese
· 1/2 teaspoon dried dill weed
· 1/8 teaspoon black pepper
· 2 tablespoons butter, melted
·
Directions:
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into four serving-size pieces, if necessary. Measure thickness of fish; set aside. Place milk in a shallow dish. Place flour in another shallow dish. In a third shallow dish combine bread crumbs, cheese, dill weed, and pepper. Add melted butter; stir until combined.
2. Dip fish in milk; coat with flour. Dip again in milk, then in crumb mixture to coat all sides. Place fish on a greased baking sheet. Bake, uncovered, in a 450 degree F oven for 4 to 6 minutes per 1/2-inch thickness or until fish begins to flake when tested with a fork.
3. Makes 4 servings
Nutrition facts:
· Calories242,
· Total Fat (g)9,
· Saturated Fat (g)5,
· Cholesterol (mg)71,
· Sodium (mg)423,
· Carbohydrate (g)13,
· Fiber (g)1,
· Protein (g)24,
· Vitamin C (DV%)2,
· Calcium (DV%)14,
· Iron (DV%)8,
· Starch (d.e.)1,
· Very Lean Meat (d.e.)3,
· Fat (d.e.)1,
· Percent Daily Values are based on a 2,000 calorie diet
No comments:
Post a Comment