Crunchy Oven-Fried Fish
First of all, I think this is a great idea and I hope everyone will post lots of their favorite recipes. I feel like I call for recipes all the time, especially mom, so this is a good way to share and keep them organized in one place too, so thanks Rachel!
I'm making this fish tonight, and it's really yummy so I thought I would post the recipe for you guys to try. I love, love, fried fish and it's really tempting to order it all the time with all the great seafood we have out here in MA, but it's not the healthiest choice. I found this recipe in a recent Weight Watchers magazine and decided to try it, as it claims is is just like the "reel" deal, and I have to say, it is about as close as you can get. Enjoy!
Prep: 20 min - Bake: 20 min - Serves: 4
1/4 C all-purpose flour
3 large egg whites
1/3 C fat-free mayonnaise
2 T all-purpose flour
3/4 t paprika
1/2 t garlic powder
4 high-fiber crispbreads, crushed
1 1/2 t olive oil
1/4 t salt
1/4 t black pepper
8 (3 oz) tilapia fillets
salt and pepper to taste
4 lemon wedges
Preheat oven to 425. Place large rack in large rimmed baking pan; spray rack with non-stick spray. Place 1/4 C flour in a sheet of wax paper. Beat egg whites in a shallow bowl until frothy; whisk in mayo, flour, paprika, and garlic powder. Crush crispbreads into fine crumbs; transfer to pie plate. Add olive oil, 1/4 t salt, and 1/4 t black pepper; toss well until crumbs are evenly moistened. Sprinkle tilapia fillets with salt and black pepper. Working with one fillet at a time, coat both sides with flour, tapping off excess; then dip in mayonnaise mixture and then in crumbs, pressing to adhere. Transfer prepared fillet to rack. Bake fillets until firm and coating is browned, about 20 minutes. Serve with 4 lemon wedges.
I use the Wasa crispbreads and grind them in my food processor, but you could probably substitute cornflake crumbs for a similar taste, but probably less fiber. Also, I used 4 just for our 2 filets, so I'm either doing too thick of a coating or the Wasa crispbreads are small so you may have to adjust this.
per serving (2 fish fillets with 1 lemon wedge): 280 cal, 5 g total fat, 1 g sat. fat, 0 trans fat, 92 mg chol, 676 mg sod, 21 g total carb, 2 g total sugar, 3 g fib, 37 g protein, 37 mg calc. PointPlus value: 7
I'm making this fish tonight, and it's really yummy so I thought I would post the recipe for you guys to try. I love, love, fried fish and it's really tempting to order it all the time with all the great seafood we have out here in MA, but it's not the healthiest choice. I found this recipe in a recent Weight Watchers magazine and decided to try it, as it claims is is just like the "reel" deal, and I have to say, it is about as close as you can get. Enjoy!
1/4 C all-purpose flour
3 large egg whites
1/3 C fat-free mayonnaise
2 T all-purpose flour
3/4 t paprika
1/2 t garlic powder
4 high-fiber crispbreads, crushed
1 1/2 t olive oil
1/4 t salt
1/4 t black pepper
8 (3 oz) tilapia fillets
salt and pepper to taste
4 lemon wedges
Preheat oven to 425. Place large rack in large rimmed baking pan; spray rack with non-stick spray. Place 1/4 C flour in a sheet of wax paper. Beat egg whites in a shallow bowl until frothy; whisk in mayo, flour, paprika, and garlic powder. Crush crispbreads into fine crumbs; transfer to pie plate. Add olive oil, 1/4 t salt, and 1/4 t black pepper; toss well until crumbs are evenly moistened. Sprinkle tilapia fillets with salt and black pepper. Working with one fillet at a time, coat both sides with flour, tapping off excess; then dip in mayonnaise mixture and then in crumbs, pressing to adhere. Transfer prepared fillet to rack. Bake fillets until firm and coating is browned, about 20 minutes. Serve with 4 lemon wedges.
I use the Wasa crispbreads and grind them in my food processor, but you could probably substitute cornflake crumbs for a similar taste, but probably less fiber. Also, I used 4 just for our 2 filets, so I'm either doing too thick of a coating or the Wasa crispbreads are small so you may have to adjust this.
per serving (2 fish fillets with 1 lemon wedge): 280 cal, 5 g total fat, 1 g sat. fat, 0 trans fat, 92 mg chol, 676 mg sod, 21 g total carb, 2 g total sugar, 3 g fib, 37 g protein, 37 mg calc. PointPlus value: 7
Comments
And mom will probably need a blogging tutorial or something. :-)