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Oven Fried Fish

Servings = 4 | Serving size =1 4-ounce piece fish

This recipe can be multiplied by 2, 3, 4.

This recipe can be divisible by 2.

Leftovers keep well for 2 days. This recipe can easily be halved by using 1/4 cup egg substitute in place of the egg and egg white. Allow to cool before refrigerating.

Serve with Potato Vinaigrette Salad or Roasted Garlic Mashed Potatoes or Roasted Corn on the Cob or Red Potato Salad

AND

Serve with Waldorf Salad

Preheat oven to 375°F. Place a large non-stick cookie sheet or skillet in the oven.

Place the fish filets on a stack of three paper towels so that they are not touching each other. Cover with there more paper towels and press down slightly so that as much of the fish is in contact with the towel.

Place the egg, egg white and Dijon mustard in a small bowl. Whisk until smooth.

In a food processor fitted with a steel blade, place the melba toast, salt and black pepper and process until small crumbs. Leave some pieces about the size of currants.

Dredge a fish filet in the egg mixture, coating thoroughly. Dredge in the breadcrumbs, patting and turning frequently until well coated.

Dredge the coated fish in the egg wash a second time and then coat again with breadcrumbs.

Remove the cookie sheet or skillet from the oven and spray lightly with oil. Place the fish in the pan so that the fillets don’t touch each other. Spray the top of the fish lightly and then place in oven. Bake for 3 minutes and then turn. Spray the top of each fish filet lightly with the oil. Bake 5 minutes more and then turn again. Spray lightly with the oil again and bake for about 6 more minutes.

Nutrition Facts

Serving size: 1 fish filet | Servings 4

Calories 258 | Calories from Fat 29

Amount Per Serving (% Daily Value)

Total Fat 3g (5%) | Saturated Fat 1g (4%)

Monounsaturated Fat 1g | Trans Fat 0g

Cholesterol 102 mg (34 %) | Sodium 575 mg (24 %)

Total Carbohydrates 28g (9%) | Sugars 1g

Dietary Fiber 2g (10%) | Protein 26g

Vitamin A 2% | Vitamin C 2 % | Calcium 6% | Iron 12%

Vitamin K 1 mcg  | Potassium  582 mg | Magnesium  62 mg