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

Eating fast food regularly has the same impact on the liver as hepatitis.

Food Joke

One day while walking down the street a highly successful executive woman was tragically hit by a bus and she died. Her soul arrived up in heaven where she was met at the Pearly Gates by St. Peter himself. "Welcome to Heaven," said St.Peter. "Before you get settled in though, it seems we have a problem. You see, strangely enough, we've never once had an executive make it this far and we're not really sure what to do with you." "No problem, just let me in." said the woman. "Well, I'd like to, but I have higher orders. What we're going to do is let you have a day in Hell and a day in Heaven and then you can choose whichever one you want to spend an eternity in." "Actually, I think I've made up my mind...I prefer to stay in Heaven", said the woman. "Sorry, we have rules..." And with that St. Peter put the executive in an elevator and it went down-down-down to hell. The doors opened and she found herself stepping out onto the putting green of a beautiful golf course. In the distance was a country club and standing in front of her were all her friends - fellow executives that she had worked with and they were all dressed in evening gowns and cheering for her. They ran up and kissed her on both cheeks and they talked about old times. They played an excellent round of golf and at night went to the country club where she enjoyed an excellent steak and lobster dinner. She met the Devil who was actually a really nice guy and she had a great time telling jokes and dancing. She was having such a good time that before she knew it, it was time to leave. Everybody shook her hand and waved good- bye as she got on the elevator. The elevator went up-up-up and opened back up at the Pearly Gates and found St. Peter waiting for her. "Now it's time to spend a day in heaven," he said. So she spent the next 24 hours lounging around on clouds and playing the harp and singing. She had a great time and before she knew it her 24 hours were up and St. Peter came and got her. "So, you've spent a day in hell and you've spent a day in heaven. Now you must choose your eternity," he said. The woman paused for a second and then replied, "Well, I never thought I'd say this, I mean, Heaven has been really great and all, but I think I had a better time in Hell." So St. Peter escorted her to the elevator and again she went down-down-down back to Hell. When the doors of the elevator opened she found herself standing in a desolate wasteland covered in garbage and Filth. She saw her friends were dressed in rags and were picking up the garbage and putting it in sacks. The Devil came up to her and put his arm around her. "I don't understand," stammered the woman, "yesterday I was here and there was a golf course and a country club and we ate lobster and we danced and had a great time. Now all there is a wasteland of garbage and all my friends look miserable." The Devil looked at her and smiled. "Yesterday we were recruiting you; today you're staff."

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