Un-Fried Fish

20 mins (prep 10, cooking 10)
6 ingredients
6 servings
I have really been trying hard to lower the fat content of my foods for health reasons. In doing so I have been having fish a lot more often but I found myself missing the coating and texture of fried fish. I tried this as a test and the result isn't half bad if you realize that it's a compromise to keep your heart pumping. It won't work well with thin fillets as they cook too fast but with thicker fish (any kind, I used trout that I had in the freezer) this is a nice change from plain baked.

Categories:  5-ingredients-or-less , <-30-mins , easy , main-dish , oven , seafood , fish , quick , equipment , diabetic , time-to-make ,
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Serving Size (57.39 g)
Servings 6
Amount per Serving
Calories 79.95 Calories from Fat 35.91
% Daily Value *
Total Fat 3.99g 36.79%
Saturated Fat 1.4g 41.96%
Trans Fat 0.03g %
Cholesterol 31.75mg 63.5%
Sodium 225.83mg 56.46%
Total Carbohydrate 0.0g 0.0%
Dietary Fiber 0.0 g 0.0%
Sugars 0.0 g %
Protein 10.63g 127.58%
Vitamin A 2.27IU% Vitamin C 0.0mg%
Calcium 7.49mg% Iron 0.48mg%
*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:
cornmeal, white pepper, butter-flavored cooking spray


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