SPECIAL OFFER - Limited Time Only!

(The ad below will not display on your printed page)

20 minute dinner recipes

Print Now

Oven-Fried Fish Fillets


From EatingWell:  October 1998, The EatingWell Diabetes Cookbook (2005), The Essential EatingWell Cookbook (2004)

Toasting the breadcrumbs in a skillet ensures a crisp and golden crust on the fish.

4 servings | Active Time: 25 minutes | Total Time: 25 minutes



  1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
  2. 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.
  3. Bake the fish until opaque in the center, 5 to 6 minutes.
  4. Meanwhile, make Tarragon Tartar Sauce.
  5. To serve, carefully transfer the fish to plates using a spatula. Garnish with a dollop of the sauce and serve with lemon wedges.


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

1 Carbohydrate Serving

Exchanges: 1/2 starch, 3 lean meat