Oven Fried Fish
Oven fried fish pairs well with fresh summer vegetables or hearty root vegetables in the winter.
- 4 Servings
- $3.00 - $5.99
Oven Fried Fish
Oven fried fish pairs well with fresh summer vegetables or hearty root vegetables in the winter.
- 4 Servings
- $3.00 - $5.99
Ingredients
- 1 egg
- salt
- 1/2 teaspoon ground black pepper
- 1 pound tilapia fillets, fresh or thawed
- 1/2 cup bread crumbs
- 1 tablespoon butter, melted
- fresh lime or lemon
Steps
1
Wash hands with soap and water.
2
Preheat oven to 350 °F.
3
In a small bowl, add egg, salt (if desired), and pepper and beat together.
4
Place the bread crumbs in a separate bowl. Dip fish fillets in the egg mixture, then dip in the bread crumbs to coat.
5
Melt butter in a shallow 9x13 inch baking pan for 1 minute in the oven. Tilt pan to coat with butter.
6
Arrange fish fillets in the pan.
7
Bake uncovered for 15 to 20 minutes, until fish flakes easily with a fork. Serve topped with lime or lemon slices (optional).
Ingredients
Serving Size: 1 filet, 1/4 of recipe
| 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 | 0.1 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 | 0.1 mg |
| Vitamin B12 | 1.7 mg |
| Vitamin C | 0 mg |
| Vitamin D | 3 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 2 mcg |
| Folate | 33 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 5 mg |
| Choline | 81 mg |
Source:
- Eating Smart, Being Active
- Colorado State University and University of California at Davis