No deep-fat frying needed! Cornmeal and bread crumbs give a crispy coating to this spicy oven-baked fish.
Cajun Oven Fried Trout
- Prep Time 10 min
- Total 20 min
- Servings 4
- Ingredients 8
Ingredients
- 1 lb trout or other medium-firm fish fillets, about 3/4 inch thick
- 1/4 cup buttermilk or fat-free (skim) milk
- 1 egg white, slightly beaten
- 1/3 cup yellow cornmeal
- 1/3 cup Progresso™ plain dry bread crumbs
- 1 teaspoon Cajun or Creole seasoning
- Butter-flavored cooking spray
- Lemon wedges, if desired
Make With
Progresso Breadcrumbs
Instructions
-
Step1Move oven rack to position slightly above middle of oven. Heat oven to 500°F. Remove and discard skin from fish. Cut fish into 2x1 1/2-inch pieces.
-
Step2In small bowl, mix buttermilk and egg white with fork. In another small bowl, mix cornmeal, bread crumbs and Cajun seasoning. Dip fish into buttermilk mixture, then coat with cornmeal mixture. Place in ungreased 13x9-inch pan. Lightly spray cooking spray on fish.
-
Step3Bake about 10 minutes or until fish flakes easily with fork. Serve with lemon wedges.
Nutrition
250
Calories
9g
Total Fat
27g
Protein
16g
Total Carbohydrate
1g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 250
- Calories from Fat
- 80
- Total Fat
- 9g
- 13%
- Saturated Fat
- 1 1/2g
- 8%
- Trans Fat
- 0g
- Cholesterol
- 65mg
- 22%
- Sodium
- 290mg
- 12%
- Potassium
- 480mg
- 14%
- Total Carbohydrate
- 16g
- 5%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 1g
- Protein
- 27g
% Daily Value*:
- Vitamin A
- 0%
- 0%
- Vitamin C
- 0%
- 0%
- Calcium
- 8%
- 8%
- Iron
- 15%
- 15%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;Carbohydrate Choice
1Tips from the Betty Crocker Kitchens
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