Enjoy this baked seafood dinner that’s ready in just 25 minutes!
Oven-Fried Fish
- Prep Time 15 min
- Total 25 min
- Servings 4
- Ingredients 9
Ingredients
- 1 lb cod, haddock or other medium-firm fish fillets, about 3/4 inch thick
- 1/4 cup cornmeal
- 1/4 cup dry bread crumbs
- 3/4 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1/4 cup milk
- 3 tablespoons butter or margarine, melted
Instructions
-
Step1Move oven rack to position slightly above middle of oven. Heat oven to 500°F.
-
Step2Cut fish into 2x1 1/2-inch pieces. In shallow dish, mix cornmeal, bread crumbs, dill weed, paprika, salt and pepper. Place milk in another shallow dish. Dip fish into milk, then coat with cornmeal mixture.
-
Step3Place fish in ungreased 13x9-inch pan. Drizzle melted butter over fish. Bake uncovered about 10 minutes or until fish flakes easily with fork.
Nutrition
240
Calories
11g
Total Fat
24g
Protein
12g
Total Carbohydrate
1g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 240
- Calories from Fat
- 100
- Total Fat
- 11g
- 17%
- Saturated Fat
- 5g
- 25%
- Trans Fat
- 1/2g
- Cholesterol
- 85mg
- 28%
- Sodium
- 360mg
- 15%
- Potassium
- 360mg
- 10%
- Total Carbohydrate
- 12g
- 4%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 1g
- Protein
- 24g
% Daily Value*:
- Vitamin A
- 8%
- 8%
- Vitamin C
- 0%
- 0%
- Calcium
- 6%
- 6%
- Iron
- 6%
- 6%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
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