Main Dishes

Crispy Oven-Baked Fish

Flaky fish fillets baked with a crispy seasoned coating.
Recipe by Healthy Food, Healthy Soul
Shot of crispy breaded fish fillets on a bed of fresh spinach and garnished with a lemon wedge.
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Cost per servingPer serving$1.96
Makes8 servings
Total timeTotal35 minutes
Prep 10 minutes Cook 25 minutes
Prep 10 minutes Cook 25 minutes
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Ingredients

Makes 8 servings. Check items off as you go.
  • ¾ cup cornmeal or crushed cornflakes
  • 2 teaspoons sodium-free all-purpose seasoning
  • ½ teaspoon lemon pepper seasoning
  • ½ teaspoon salt substitute
  • ½ teaspoon creole seasoning
  • Eight (4-ounce) catfish fillets
  • Nonstick vegetable cooking spray
  • lemon wedges and fresh parsley, for garnish optional

Directions

  1. Preheat oven to 350 F. Lightly coat a baking sheet with vegetable cooking spray.
  2. Add cornmeal or crushed cornflakes to a large bowl. Add remaining seasonings and use a fork to mix until combined.
  3. Place one fish fillet in bowl and cover with mixture until well coated. Place on baking sheet. Repeat until all fillets are coated.
  4. Lightly spray fillets with vegetable cooking spray.
  5. Place baking sheet in oven on bottom rack and bake for 25 minutes, until crust is golden brown and fish flakes easily with a fork. Garnish with lemon wedges and parsley, if using.

Nutrition per serving

1 serving is 1 fillet
  • Sodium91mg
  • Calories157
  • Carbohydrates6g
  • Fiber1g
  • Fat7g
  • Protein16g
Serving: 1 filletCalories: 157calCarbohydrates: 6gProtein: 16gFat: 7gSaturated Fat: 2gCholesterol: 54mgSodium: 91mgFiber: 1gSugar: 0g
Cost per serving is an estimate based on average Michigan grocery prices and may vary.
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