Oven Fried Fish

Servings

Serving size

1 4-ounce piece fish

COOKING TIME

30 Minutes

This recipe can be multiplied. Leftovers keep well for 2 days. This recipe can easily be halved by using 1/4 cup egg substitute in place of the egg and egg white. Allow to cool before refrigerating.

Serve with Low Sodium Roasted Yams with Rosemary or Roasted Yams with Rosemary

AND

Serve with or Low Sodium Plain Mashed Potatoes or Low Sodium Roasted Yams with Rosemary or Plain Mashed Potatoes or Red Potato Salad or Roasted Yams with Rosemary

AND

Serve with Caesar Salad or Cole Slaw or Iceberg Wedge Salad with Blue Cheese Dressing or Zucchini Salad

Ingredients

1 large Egg(s)

1 large Egg white(s)

1 Tbsp Dijon mustard

5 ounces Crackers, melba toast, plain

1/4 tsp. Salt

1/2 tsp., ground Black pepper

16 ounces Fresh whitefish (4 4-ounces filets tilapia, cod, whiting)

Instructions

Preheat oven to 375°F. Place a large non-stick cookie sheet or skillet in the oven.

Place the fish filets on a stack of three paper towels so that they are not touching each other. Cover with there more paper towels and press down slightly so that as much of the fish is in contact with the towel.

Place the egg, egg white and Dijon mustard in a small bowl. Whisk until smooth.

In a food processor fitted with a steel blade, place the melba toast, salt and black pepper and process until small crumbs. Leave some pieces about the size of currants.

Dredge a fish filet in the egg mixture, coating thoroughly. Dredge in the breadcrumbs, patting and turning frequently until well coated.

Dredge the coated fish in the egg wash a second time and then coat again with breadcrumbs.

Remove the cookie sheet or skillet from the oven and spray lightly with oil. Place the fish in the pan so that the fillets don't touch each other. Spray the top of the fish lightly and then place in oven. Bake for 3 minutes and then turn. Spray the top of each fish filet lightly with the oil. Bake 5 minutes more and then turn again. Spray lightly with the oil again and bake for about 6 more minutes.

Serve this recipe with one of these Breakfast side dishes.

Low Sodium Roasted Yams with Rosemary

Place a large skillet in the oven and preheat the oven to 375°F. When the oven is hot, add the teaspoon of olive oil to the pan with the onions. Stir well and return the pan to the oven. Stir the onions about every 5 minutes. After 10 minutes add…

Roasted Yams with Rosemary

Place a large skillet in the oven and preheat the oven to 325°F. When the oven is hot, add the teaspoon of olive oil to the pan with the onions. Stir well and return the pan to the oven. Stir the onions about every 5 minutes. After 10 minutes add…

AND

Serve this recipe with one of these starch side dishes.

Low Sodium Plain Mashed Potatoes

Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…

Low Sodium Roasted Yams with Rosemary

Plain Mashed Potatoes

Red Potato Salad

Place the water in a large stock pot fitted with a steamer basket. Bring the water to a boil over medium-high heat. Steam the potatoes for about 30 minutes until slightly soft. Remove and let cool for about ten minutes and then chill thoroughly in the refrigerator. Cut the potatoes…

Roasted Yams with Rosemary

AND

Serve this recipe with one of these vegetable side dishes.

Caesar Salad

Place the garlic, Worcestershire sauce, pepper, lemon juice, mustard, honey, parmesan cheese, and yogurt in a blender or mini-chopper and process until smooth. Chill for at least 2 hours. Rinse the lettuce, drain, and dry in a salad spinner or patting gently with paper towels. Slice the lettuce crosswise and…

Cole Slaw

Place celery seed, flour, dry mustard, granulated sugar, egg yolk, cayenne pepper, salt and milk in a blender. Blend on low while slowly adding the vinegar. Transfer contents of blender to a sauce pan and heat over high heat, whisking continuously. As the sauce heats, check the temperature with a…

Iceberg Wedge Salad with Blue Cheese Dressing

Place the lettuce on a plate and top with the pecans and blue cheese dressing.

Zucchini Salad

Whisk together the olive oil, balsamic vinegar, maple syrup, salt, pepper and marjoram. Place in the refrigerator while cutting the zucchini. Cut the zucchini into medium dice. This should be about 1/4 inch cubes. Toss the zucchini, tomatoes and pine nuts together in the vinaigrette. Chill well before serving.