Oven Fried Fish
|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|
|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.
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