Oven-Fried Fish Fillets
Toasting the breadcrumbs in a skillet ensures a crisp and golden crust on the fish.
From EatingWell: October 1998, The EatingWell Diabetes Cookbook (2005), The Essential EatingWell Cookbook (2004)
Yield: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
- 1/3 cup fine, dry, unseasoned breadcrumbs
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 1 pound Pacific sole fillets
- 1 tablespoon extra-virgin olive oil
- 1/2 cup Tarragon Tartar Sauce, (recipe follows)
- Lemon wedges
- Preheat oven to 450°F. Coat a baking sheet with cooking spray.
- Place breadcrumbs, salt and pepper in a small dry skillet over medium heat. Cook, stirring, until toasted, about 5 minutes. Remove from heat. Brush both sides of each fish fillet with oil and dredge in the breadcrumb mixture. Place on the prepared baking sheet.
- Bake the fish until opaque in the center, 5 to 6 minutes.
- Meanwhile, make Tarragon Tartar Sauce.
- To serve, carefully transfer the fish to plates using a spatula. Garnish with a dollop of the sauce and serve with lemon wedges.
Nutrition Per serving:
229 calories; 10 g fat (2 g sat, 4 g mono); 59 mg cholesterol; 11 g carbohydrates; 23 g protein; 1 g fiber; 444 mg sodium; 472 mg potassium.
Nutrition Bonus: Selenium (57% daily value).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 3 lean meat