Oven Browned Fish
|Fish steak/4 cleaned small whole fish (6 to 10 ounce each)||1 1⁄2 Pound (Fresh / Individually Frozen, Steaks)|
|Melted butter/Margarine / olive oil||3 Tablespoon|
|Crumb||3⁄4 Cup (12 tbs) (For Coating)|
Rinse fish and pat dry.
Spread crumb coating on waxed paper.
Pour butter into a shallow bowl.
Coat fish pieces in butter, then turn in the crumb mixture to coat thickly.
Place pieces in a foil-lined, rimmed shallow baking pan, large enough so pieces can be at least 1 inch apart.
Bake, uncovered, in a 425° oven until browned and just slightly translucent or wet-looking inside when cut in thickest part, 10 to 20 minutes for fresh fish, 30 to 40 minutes for frozen fish.
Transfer to a warm platter.
Serving size: Complete recipe
Calories 1012 Calories from Fat 462
% Daily Value*
Total Fat 53 g80.9%
Saturated Fat 23.4 g116.8%
Trans Fat 0 g
Cholesterol 546.8 mg182.3%
Sodium 834.8 mg34.8%
Total Carbohydrates 17 g5.7%
Dietary Fiber 0.81 g3.2%
Sugars 1.5 g
Protein 123 g245.9%
Vitamin A 22.5% Vitamin C
Calcium 42.2% Iron 7.1%
*Based on a 2000 Calorie diet