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.

Makes: 4 servings

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

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

This recipe calls for:

Tarragon Tartar Sauce

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).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 3 lean meat

More From EatingWell

Healthy Summer Dessert Recipes for the 4th of July

If you’re looking for a new recipe to make for your 4th of...

Healthy Cherry Dessert Recipes

Whether you have fresh cherries or sour cherries on hand or...

Healthy Indian Eggplant Recipes

Indian spices flavor the eggplant in our healthy Indian...

Healthy Baked Eggplant Recipes

Eggplant is a versatile vegetable that takes the place of...
Healthy Grilled Eggplant Recipes

Eggplant slices are sturdy enough to stand up to the fire of...

Healthy Mediterranean Pasta Recipes

Fresh pasta tossed with hearty vegetables, herbs and olive...

Easy Summer Salad Recipes

When the weather gets warmer, make a healthy summer salad...

Protein-Packed Snack Recipes

Eating healthy snacks is a good way to stave off hunger pangs...
Protein-Packed Dinner Recipes

Recharge after a long day or intense workout with one of our...

Healthy Memorial Day Recipes

This Memorial Day, throw a barbecue or picnic with these...

Thai Chicken Recipes

Try making Thai at home with these easy Thai chicken recipes...

Thai Vegetarian Recipes

The flavors of Thai food, including red curry, peanut butter...
Thanksgiving Drink Recipes

If you need new ideas for drinks to serve at Thanksgiving...

Thanksgiving Casseroles That Won’t Pack on the Pounds

Casseroles, such as sweet potato casserole and green bean...

Healthy Ricotta Recipes

Ricotta isn’t just for lasagna and cannoli. With these...

Healthy Fish Taco Recipes

Take a break from classic taco fillings and try making a...