Oven-Fried Fish Fillets

Oven-Fried Fish Fillets requires approximately 25 minutes from start to finish. This dairy free and pescatarian recipe serves 4 and costs $2.72 per serving. One serving contains 169 calories, 16g of protein, and 6g of fat. Many people really liked this main course. 153 people were impressed by this recipe. Head to the store and pick up salt, lemon wedges, olive oil, and a few other things to make it today. It is brought to you by Eating Well. Overall, this recipe earns a good spoonacular score of 76%. Similar recipes include Crispy Oven-fried Fish Fillets, Fried Fish Fillets, and Spicy Oven-Fried Cod Fillets.

Servings: 4

Preparation duration: 25 minutes

 

Ingredients:

1/3 cup fine, dry, unseasoned breadcrumbs

Lemon wedges

1 tablespoon extra-virgin olive oil

Freshly ground pepper, to taste

1/4 teaspoon salt

1 pound Pacific sole fillets

Equipment:

baking sheet

oven

frying pan

spatula

Cooking instruction summary:

Preheat oven to 450F. Coat a baking sheet with cooking spray.Place breadcrumbs, salt and pepper in a small dry skillet over medium heat. Cook, stirring, until toasted, about 5 minutes. Remove from heat. Brush both sides of each fish fillet with oil and dredge in the breadcrumb mixture. Place on the prepared baking sheet.Bake the fish until opaque in the center, 5 to 6 minutes.Meanwhile, make Tarragon Tartar Sauce.To serve, carefully transfer the fish to plates using a spatula. Garnish with a dollop of the sauce and serve with lemon wedges.

 

Step by step:


1. Preheat oven to 450F. Coat a baking sheet with cooking spray.

2. Place breadcrumbs, salt and pepper in a small dry skillet over medium heat. Cook, stirring, until toasted, about 5 minutes.

3. Remove from heat.

4. Brush both sides of each fish fillet with oil and dredge in the breadcrumb mixture.

5. Place on the prepared baking sheet.

6. Bake the fish until opaque in the center, 5 to 6 minutes.Meanwhile, make Tarragon Tartar Sauce.To serve, carefully transfer the fish to plates using a spatula.

7. Garnish with a dollop of the sauce and serve with lemon wedges.


Nutrition Information:

Quickview
169k Calories
16g Protein
6g Total Fat
11g Carbs
16% Health Score
Limit These
Calories
169k
8%

Fat
6g
10%

  Saturated Fat
1g
7%

Carbohydrates
11g
4%

  Sugar
3g
4%

Cholesterol
51mg
17%

Sodium
549mg
24%

Get Enough Of These
Protein
16g
32%

Vitamin C
95mg
116%

Vitamin A
2370IU
47%

Selenium
32µg
46%

Phosphorus
320mg
32%

Vitamin B12
1µg
22%

Vitamin D
3µg
21%

Vitamin B6
0.34mg
17%

Vitamin E
2mg
16%

Vitamin B3
2mg
13%

Folate
49µg
12%

Potassium
357mg
10%

Vitamin B1
0.15mg
10%

Manganese
0.18mg
9%

Magnesium
33mg
8%

Fiber
2g
8%

Vitamin B2
0.12mg
7%

Vitamin K
6µg
6%

Iron
0.99mg
5%

Vitamin B5
0.5mg
5%

Calcium
45mg
5%

Zinc
0.68mg
5%

Copper
0.06mg
3%

covered percent of daily need
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Food Trivia

When taken in large doses nutmeg works as a hallucinogen.

Food Joke

Mother Teresa dies and of course goes directly to heaven. God greets her and asks her, "After you get familiar with this place, how about we have dinner together?" "I would love to eat dinner with you!" Later that evening they meet up for dinner and she takes a seat at the dining room table. God is in the kitchen and starts preparing a very simple meal: one can of tuna fish and some crackers. Through some cracks in the floor, Mother Teresa looks down at Hell; she sees fire and red hot flames with hundreds of thousands of people, and they are dining on lobster, fine wine, chocolate cakes, steaks, pancakes, row after row of fine food. Mother Teresa can't help but ask, "God, look at how they're eating down there. Shouldn't we be dining even better than Hell? You are just serving canned tuna and crackers..." God says, "Well, I figure since it's just the two of us, why cook?"

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