Oven-Fried Fish Fillets

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From: EatingWell Magazine October 1998

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

Ingredients 4 servings

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  • 1/3 cup fine, dry, unseasoned breadcrumbs
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 tablespoon extra-virgin olive oil
  • 1 pound Pacific sole fillets
  • 1/2 cup Tarragon Tartar Sauce, (recipe follows)
  • Lemon wedges

Preparation

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  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.

Nutrition information

  • Per serving: 198 calories; 9 g fat(2 g sat); 1 g fiber; 12 g carbohydrates; 16 g protein; 24 mcg folate; 56 mg cholesterol; 3 g sugars; 95 IU vitamin A; 2 mg vitamin C; 73 mg calcium; 1 mg iron; 714 mg sodium; 248 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1/2 starch 3 lean meat

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