Search This Blog

Monday 18 July 2011

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

Flag Counter

free counters