Oven-fried Fish

23 mins (prep 15, cooking 8)
9 ingredients
4 servings
This recipe came from BHG.com. It gives the fish a nice crunchy topping without being dried out. I also like to spritz lemon juice across the fillets the instant they come out of the oven.

Categories:  low-sat.-fat , fish , high-in... , equipment , low-carb , low-in... , low-sodium , time-to-make , low-fat , low-calorie , <-30-mins , high-protein , main-dish , oven , seafood , healthy , saltwater-fish , sole-and-flounder ,
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Serving Size (17.1 g)
Servings 4
Amount per Serving
Calories 73.13 Calories from Fat 36.9
% Daily Value *
Total Fat 4.1g 25.22%
Saturated Fat 0.33g 6.63%
Trans Fat 0.1g %
Cholesterol 0.15mg 0.2%
Sodium 7.46mg 1.24%
Total Carbohydrate 8.53g 11.38%
Dietary Fiber 0.81 g 12.96%
Sugars 0.07 g %
Protein 0.97g 7.72%
Vitamin A 23.74IU% Vitamin C 0.0mg%
Calcium 0.67mg% Iron 0.38mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
fish fillets, nonstick cooking spray, seasoned dry bread crumbs, beaten egg white