Oven-Fried Fish Fillets

From EatingWell: October 1998, The EatingWell Diabetes Cookbook (2005), The Essential EatingWell Cookbook (2004) — Subscribe Now!

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

Nutrition Profile

Ingredients

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

Preparation

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