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Crispy Baked Fish

Healthy.Eater's picture
  Non-stick cooking spray 1
  Fish fillets 20 Ounce (Four 5 Ounce Pieces)
  Lemon juice 1⁄3 Cup (5.33 tbs)
  Olive oil 4 Teaspoon (1 Tablespoon Plus 1 Teaspoon)
  Dried oregano 1 Teaspoon, crumbled
  Salt 1⁄4 Teaspoon (Or To Taste)
  White pepper 1⁄4 Teaspoon (Or To Taste)
  Instant mashed potato buds 2 Cup (32 tbs)

1 Preheat the oven to 500°F. Coat a wire rack with the cooking spray, place the rack on a baking sheet, and set aside. Pat dry the fish fillets on paper toweling.
2 In a medium-size shallow dish, whisk together the lemon juice, oil, oregano, salt, and pepper. Place the potato buds in another medium-size shallow dish. Dip each fish fillet first in the liquid mixture, then in the potato buds, making sure both sides are well coated.
3 Place the coated fillets on the prepared wire rack and bake for 10 minutes. Transfer the fish to individual serving plates and serve with lemon wedges on the side if desired. Accompany with Escarole Sauteed with Garlic.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1009 Calories from Fat 310

% Daily Value*

Total Fat 35 g54.1%

Saturated Fat 3.7 g18.3%

Trans Fat 0 g

Cholesterol 375 mg125%

Sodium 1361 mg56.7%

Total Carbohydrates 72 g23.9%

Dietary Fiber 6.5 g26.1%

Sugars 2.7 g

Protein 108 g215.3%

Vitamin A 7.2% Vitamin C 66.9%

Calcium 38.8% Iron 14%

*Based on a 2000 Calorie diet

Crispy Baked Fish Recipe