This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is NOT safe for those who are sensitive to gluten.
"The only kind of seafood I trust is the fish stick, a totally featureless fish that doesn't have eyeballs or fins."
-Dave Barry, Columnist
Melba toast is amazing as breading! Fried fish doesn't have to be fried to taste like fried fish.
Servings: 4 | Serving size: 1 4-ounce piece fish
Cooking Time: 30 Minutes
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 Yams with Rosemary or Roasted Garlic Mashed Potatoes or Roasted Corn on the Cob or Red Potato Salad or Healthy French Fries or Purple Potato Salad or Roasted Yams with Rosemary - Low Sodium Version
Serve with Waldorf Salad or Roasted Eggplant Salad or Cole Slaw or Healthy Caesar Salad or Iceberg Wedge Salad with Blue Cheese Dressing or Zucchini Salad
|1 large||egg white|
|1 Tbsp||Dijon mustard|
|1||box (5 ounces) plain melba toast|
|1/2 tsp||ground black pepper|
|4||4 ounce fish filets (tilapia, cod, whiting)|
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.
Serving size: 1 fish filet
Amount Per Serving
|Calories 258||Calories from Fat 29|
|% Daily Value|
|Total Fat 3g||5%|
|Saturated Fat 1g||4%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 28g||9%|
|Dietary Fiber 2g||10%|
|Vitamin A 2%||Vitamin C 2%|
|Calcium 6%||Iron 12%|
|Vitamin K 1 mcg||Potassium 582 mg|
|Magnesium 62 mg|