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Easy Oven Fried Fish

Diet.Chef's picture
  Sole fillets/Flounder fillets 1 Pound (Fresh / Frozen)
  Slightly beaten egg white 1
  Frozen grapefruit concentrate/Orange juice concentrate 3 Tablespoon, thawed
  Worcestershire sauce 1 Tablespoon
  Crushed rich round crackers 1⁄2 Cup (8 tbs) (12 Crackers)
  Toasted wheat germ 1⁄4 Cup (4 tbs)
  Butter/Margarine 1 Tablespoon, melted

Thaw fish, if frozen. Separate the fillets; pat fillets dry with paper toweling.
Combine beaten egg white, grapefruit or orange juice concentrate, and Worcestershire sauce. Combine the crushed crackers and wheat germ.
Dip fish fillets in the egg white mixture, then in the crumb mixture. Arrange fillets in a 13x9x2-inch baking dish, tucking under any thin edges so fish will be uniform in thickness and cook evenly.
Drizzle the melted butter or margarine evenly over fish. Bake In a 500° oven for 8 to 10 minutes or till fish flakes easily when tested with a fork.

Recipe Summary

Difficulty Level: 
Main Dish
Preparation Time: 
5 Minutes

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 997 Calories from Fat 283

% Daily Value*

Total Fat 31 g48.1%

Saturated Fat 13.5 g67.5%

Trans Fat 0 g

Cholesterol 250 mg83.3%

Sodium 903.1 mg37.6%

Total Carbohydrates 67 g22.3%

Dietary Fiber 9.2 g36.9%

Sugars 13.1 g

Protein 110 g219.2%

Vitamin A 11.8% Vitamin C 37.9%

Calcium 10.7% Iron 40.3%

*Based on a 2000 Calorie diet

Easy Oven Fried Fish Recipe