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Low Fat Breaded Fish

User Rating 4.5 Star Rating (3 Reviews)

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Breaded Fish

Breaded Fish

Fiona Haynes
Here's a low fat version of fried fish. Simply coat chunks of white fish fillets in breadcrumbs and bake in a hot oven. Serve with russet fries baked alongside.

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Ingredients:

  • 1 1/4 pounds firm white fish, such as cod or halibut
  • 1 egg lightly beaten
  • 1 1/2 cups breadcrumbs
  • 1 tsp dried mixed herbs
  • 1 tsp paprika
  • Freshly ground black pepper

Preparation:

Preheat oven to 450 degrees. Place a large cookie sheet coated with nonstick cooking spray in the oven.

Meanwhile cut fish into chunks. Put beaten egg into a small bowl, and combine breadcrumbs, herbs, paprika and pepper in a large shallow bowl.

Remove cookie sheet from oven.

Dip the fish first into the egg and then into the breadcrumb mixture and on to the cookie sheet. Repeat with each piece of fish.

Bake for 8-10 minutes, turning once, until fish is cooked through.

Per Serving: Calories 195, Calories from Fat 29, Total Fat 3.2g (sat 0.7g), Cholesterol 106mg, Sodium 248mg, Carbohydrate 12.1g, Fiber 2g, Protein 29.4g

User Reviews

Reviews for this section have been closed.

 4 out of 5
even less far & calories, Member dcabc

This is a treat if I'm dieting, a change to steamed or baked fish, but one way of keeping down the calories and fat is just to coat one side, and keep that on the top when you're cooking it, and foil underneath. It tastes just as nice, still get the same crunchiness! (If I make this coated all over, I always seem to get one side where the crumbs aren't quite so crispy anyway)

19 out of 20 people found this helpful.

See all 3 reviews

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