View Full Version : Oven Fried Fish Fillets



Kitchen Witch
October 28th, 2005, 01:19 PM
Oven Fried Fish Fillets
Prep: 10 min, Cook: 10 min.

* 1 lb. flounder or sole fillets
* 1 Tbs. mayonnaise
* 1/4 cup plus 2 Tbs. breadcrumbs
* 2 Tbs. fresh parsley, minced
* 1/2 tsp. paprika
* 1 lemon, cut in wedges

Preheat oven to 450°F. Coat fillets with mayonnaise. Combine breadcrumbs, parsley and paprika in a shallow dish. Dredge coated fillets in breadcrumb mixture. Arrange fillets on a baking sheet coated with nonstick cooking spray. Bake 12 minutes or until fillets flake easily with a fork. Serve with lemon wedges.

Per serving: calories 177, fat 4.8g, 25% calories from fat, cholesterol 56mg, protein 23.0g, carbohydrates 10.3g, fiber 1.1g, sugar 1.1g, sodium 182mg, diet points 4.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.2, Bread: 0.5, Lean meat: 0.0, Fat: 0.6, Sugar: 0.0, Very lean meat protein: 3.4