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

The oldest evidence for soup is from 6,000 B.C. and calls for hippopotamus and sparrow meat.

Food Joke

Once upon a time there lived a woman who had a maddening passion for baked beans. She loved them but unfortunately they had always had a very embarrassing and somewhat lively reaction to her. Then one day she met a guy and fell in love. When it became apparent that they would marry she thought to herself, " He is such a sweet and gentle man, he would never go for this carrying on." So she made the supreme sacrifice and gave up beans. Some months later her car broke down on the way home from work. Since she lived in the country she called her husband and told him that she would be late because she had to walk home. On her way she passed a small diner and the odor of the baked beans was more than she could stand. Since she still had miles to walk, she figured that she would walk off any ill effects by the time she reached home. So, she stopped at the diner and before she knew it, she had consumed three large orders of baked beans. All the way home she putt-putted. And upon arriving home she felt reasonably sure she could control it. Her husband seemed excited to see her and exclaimed delightedly, "Darling, I have a surprise for dinner tonight." He then blindfolded her and led her to her chair at the table. She seated herself and just as he was about to remove the blindfold from his wife, the telephone rang. He made her promise not to touch the blindfold until he returned. He then went to answer the phone. The baked beans she had consumed were still affecting her and the pressure was becoming almost unbearable, so while her husband was out of the room she seized the opportunity, shifted her weight to one leg and let it go. It was not only loud, but it smelled like a fertilizer truck running over a skunk in front of pulpwood mill. She took her napkin and fanned the air around her vigorously. Then, she shifted to the other cheek and ripped three more, which reminded her of cabbage cooking. Keeping her ears tuned to the conversation in the other room, she went on like this for another ten minutes. When the phone farewells signaled the end of her freedom, she fanned the air a few more times with her napkin, placed it on her lap and folded her hands upon it, smiling contentedly to herself. She was the picture of innocence when her husband returned, Apologizing for taking so long, he asked her if she peeked, and she assured him that she had not. At this point, he removed the blindfold, and she was surprised! There were twelve dinner guests seated around the table to wish her a Happy Birthday!

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