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

Source: EatingWell Magazine, October 1998


Recipe Summary test

25 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450 degrees 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.

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Nutrition Facts

199 calories; protein 16.3g; carbohydrates 12.1g; dietary fiber 0.5g; sugars 2.8g; fat 9.2g; saturated fat 1.7g; cholesterol 55.7mg; vitamin a iu 94.9IU; vitamin c 2.2mg; folate 24mcg; calcium 73.3mg; iron 0.7mg; magnesium 28.2mg; potassium 248.3mg; sodium 714.5mg; thiamin 0.1mg.

1/2 starch
3 lean meat