oven fried fish

[kurlylox]

anyone know of a good recipe for
some oven 'fried" fish

[journey_7x7]

"Fried" Fish (2.5 PTS) - 4 servings

2 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup lowfat buttermilk (1.5%)
3 ounces corn flake crumbs
1 teaspoon grated lemon rind
1/2 teaspoon dried chervil or tarragon leaves
20 ounces cod fillets; cut in 4x2" strips
barley malt or cider vinegar; to taste, optional

1. Place oven rack in lower third of oven; preheat oven to 425 oF. Line a
baking sheet with foil; spray with nonstick cooking spray. 2. In wide,
shallow bowl, combine flour, salt and pepper. Pour buttermilk into
another wide, shallow bowl. In another, similar bowl, combine cornflake
crumbs, lemon zest and chervil. 3. Dip fillets in flour mixture to coat,
shaking off excess. Dip each into buttermilk, then dip into cornflake
crumb mixture. Place on prepared baking sheet; bake until lightly browned
on the bottom, 8-10 minutes. With spatula, carefully turn over; bake
until crisp, 6-8 minutes. Sprinkle with vinegar, if using.



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Per Serving (excluding unknown items): 131 Calories; 1g Fat (7.2% calories
from fat); 26g Protein; 3g Carbohydrate; trace Dietary Fiber; 61mg
Cholesterol; 210mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0
Fruit; 0 Fat.


Contributor: WW Magazine, April 1996

Yield: 4 servings

[journey_7x7]

Crunchy Oven Fried Fish
(3 Pts) - 4 servings


1 lb cod fillets (I've used catfish)
1/4 c All-purpose flour
1/4 t Salt
1/4 t Lemon pepper
1 Egg white
1/4 c Dry bread crumbs
1/4 c Cornmeal
1 1/2 ts lemon peel; grated
1/2 t Basil

Cut fish into serving-size pieces. In a shallow dish combine flour,
salt and lemon pepper and set aside.

Beat egg white until frothy and set aside. Combine bread crumbs,
cornmeal, lemon peel and basil. Dip one side only of fish fillets
into flour mixture, shaking off excess. Dip into egg white, then coat
with bread crumbs.

Spray a shallow baking pan with nonstick cooking spray. Place fillets
in baking pan coating side up, tucking under any thin edges. Bake in
a 450 degree oven 6 - 12 minutes or until fish flakes easily with a
fork.


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Per serving: 186 Calories (kcal); 1g Total Fat; (6% calories from fat); 24g
Protein; 18g Carbohydrate; 49mg Cholesterol; 288mg Sodium
Food Exchanges: 1 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates


Yield: 4 servings

[journey_7x7]

Unfried Catfish
(4 PTS) - 4 servings


light vegetable oil cooking spray
1/4 cup cornmeal
1 teaspoon dried thyme
1 teaspoon dried basil
1/2 teaspoon garlic powder
1/2 teaspoon lemon pepper
4 teaspoons blackening seasoning
4 catfish fillets; (4 oz each)
1/2 teaspoon paprika

Preheat oven to 400 degrees

Spray veg oil over baking sheet 3 times to coat Put cornmeal, theym, basil
on a large plate and mix well.

Sprinkle 1/2 tsp garlic powder, 1/2 tsp lemon pepper and 4 tsp blackening
seasoning on each of the catfish fillets. Coat the fillets thorougly with
the cormeal mixture and transfer them to the prepared baking dish. dust
each
fillet with 1/2 tsp of the paprika. Coat the catfish lightly with the
cooking spray.

Place the baking sheet on the bottom of the oven. Bake for 20 min. Reduce
heat to 350 degrees and bake about 5 minutes more until the crust is
golden
and the fish flakes easily.


Per serving: 196 Calories; 5g Fat (23% calories from fat); 27g Protein;
10g
Carbohydrate; 92mg Cholesterol; 327mg Sodium; 0.9g fiber

Food Exchanges: 1/2 Starch/Bread; 3 1/2 Lean Meat



Contributor: In the Kitchen with Rosie

Yield: 4 servings