Oven_Fried Fish

By butterfly_8

Ingredients
  • 1 tsp.salt ( or substitute )

  • 1 cup nonfat milk

  • 1 cup

  • dried bread crumbs

  • 1 tsp basil

  • 1 tsp oregano

  • 2 lb dressed fish,cut into bite-sizes pieces

  • 2 tbsp melted reduced-fat margerine or (canola oil )

Directions
  1. Heat the oven to 500%F. In shallow dish, mix the salt and milk.

  2. In a seperate bowl, combine the bread crumbs, basil, and oregano. Dip the fish pieces in the milk and then roll them in the bread crumb mixture.

  3. Place the fish in a nonstick baking dish. Pour the melted butter or (oil )over the fish and bake 10-12 minutes or until the fish flakes easily with a fork. Serve immediately.


Nutritional Facts

Servings
8
Exchanges
1 starch
3 very lean meat
Calories--186
calories from fat .31
total fat 3g
saturated fat-0g
cholestrol-.41mg
Sodium-494mg
Dietary fiber-0g
sugars-.2g
Protein- 26g

dinner fish fish and seafood low fat baked

4 replies

Elfin
Elfin 2008-07-26 05:27:38 -0500 Report

Oh I like the idea of cutting the fish into bite sized pieces. I use another coating for my oven baked fish, potatoes and carrots but I am going to cut stuff up a little smaller. Thanks for the idea.