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Oven Fried Fish

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  Skinless cod/Sole/haddock fillets 1 Pound (Fresh/Frozen)
  Crushed lower sodium shredded wheat wafers 1⁄2 Cup (8 tbs)
  Dried dill weed 1⁄2 Teaspoon
  Pepper 1⁄8 Teaspoon
  Margarine 1 Tablespoon, melted

Thaw fish, if frozen.
Cut into 4 equal portions.
Rinse; pat dry with paper towels.
Measure thickness of fish.
Arrange fish portions in a shallow baking pan, tucking under any thin edges.
For coating, in a small mixing bowl stir together the shredded wheat wafers, dillweed, and pepper.
Add margarine and toss to coat.
Sprinkle coating over fish portions.
Bake, uncovered, in a 450° oven just till fish begins to flake easily (allow 4 to 6 minutes per 1/2-inch thickness of fish).
If desired, serve with Tartar Sauce and lemon wedges.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 924 Calories from Fat 189

% Daily Value*

Total Fat 19 g28.7%

Saturated Fat 2.7 g13.7%

Trans Fat 2.3 g

Cholesterol 195.1 mg65%

Sodium 363.7 mg15.2%

Total Carbohydrates 101 g33.6%

Dietary Fiber 11.9 g47.6%

Sugars 25.4 g

Protein 91 g181.2%

Vitamin A 17.3% Vitamin C 9.7%

Calcium 11.8% Iron 201%

*Based on a 2000 Calorie diet

Oven Fried Fish Recipe