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 largest item on any menu in the world is the roast camel.

Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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