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

Pescetarians are vegetarians who eat fish.

Food Joke

Most diets fail because we are still thinking and eating like people. For those us who have never had any success dieting. Well now there is the new Miracle Cat Diet! This diet will also work on humans! Except for cats that eat like people -- such as getting lots of table scraps -- most cats are long and lean . the Cat Miracle Diet will help you achieve the same lean, svelte figure. Just follow this diet for one week and you`ll find that you not only look and feel better, but you will have a whole new outlook on what constitutes food. Good Luck!DAY ONEBreakfast: Open can of expensive gourmet cat food. Any flavor as long as it cost more the .75 per can -- and place 1/4 cup on your plate. Eat 1 bite of food; look around room disdainfully. Knock the rest on the floor. Stare at the wall for awhile before stalking off into the other room.Lunch: Four blades of grass and one lizard tail. Throw it back up on the cleanest carpet in your house.Dinner: Catch a moth and play with it until it is almost dead. Eat one wing. Leave the rest to die.Bedtime snack: Steal one green bean from your spouse`s or partner`s plate. Bat it around the floor until it goes under the refrigerator. Steal one small piece of chicken and eat half of it. Leave the other half on the sofa. Throw out the remaining gourmet cat food from the can you opened this morning.DAY TWOBreakfast: Picking up the remaining chicken bite from the sofa. Knock it onto the carpet and bat it under the television set. Chew on the corner of the newspaper as your spouse/partner tries to read it.Lunch: Break into the fresh French bread that you bought as your part of the dinner party on Saturday. Lick the top of it all over. Take one bite out of the middle of the loaf.Afternoon snack: Catch a large beetle and bring it into the house. Play toss and catch with it until it is mushy and half dead. Allow it to escape under the bed.Dinner: Open a fresh can of dark-colored gourmet cat food -- tuna or beef works well. Eat it voraciously. Walk from your kitchen to the edge of the living room rug. Promptly throw up on the rug. Step into it as you leave. Track footprints across the entire room.DAY THREEBreakfast: Drink part of the milk from your spouse`s or partner`s cereal bowl when no one is looking. Splatter part of it on the closest polished aluminum appliance you can find.Lunch: Catch a small bird and bring it into the house. Play with on top of your down filled comforter. Make sure the bird is seriously injured but not dead before you abandon it for someone else to have to deal with.Dinner: Beg and cry until you are given some ice cream or milk in a bowl of your own. Take three licks/laps and then turn the bowl over on the floor.FINAL DAYBreakfast: Eat 6 bugs, any type, being sure to leave a collection of legs, wings, antennae on the bathroom floor. Drink lots of water. Throw the bugs and all of the water up on your spouse`s or partner`s pillow.Lunch: Remove the chicken skin from last night`s chicken-to-go leftovers your spouse or partner placed in the trash can. Drag the skin across the floor several times. Chew it in a corner and then abandon.Dinner: Open another can of expensive gourmet cat food. Select a flavor that is especially runny, like Chicken and Giblets in Gravy. Lick off all the gravy and leave the actual meat to dry and get hard.

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