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Baked White Fish

the.instructor's picture
Ingredients
  White fish fillets 1 Pound
  Lime juice/Lemon juice 1 Tablespoon
  Egg white 1
  Low sodium soy sauce 1⁄4 Teaspoon
  Shredded wheat cereal crumbs 1⁄3 Cup (5.33 tbs)
  Rice bran 1⁄3 Cup (5.33 tbs)
  Five spice powder 1⁄4 Teaspoon
Directions

GETTING READY
1) Preheat oven to 400F (205C).
2) Rinse fish in water and pat dry with paper towel.
3) Squeeze lime or lemon juice over fish; set aside.

MAKING
4) Use an 8-inch square baking dish to spray with vegetable cooking spray.
5) In a pie plate or shallow pan lightly beat egg white and soy sauce.
6) In another pie plate, combine shredded wheat crumbs with rice bran and five-spice powder.
7) Dip fillets in egg-white mixture, then into crumb mixture.
8) Arrange the fillets in prepared dish.
9) Place inside oven to bake uncovered about 15 minutes.

SERVING
10) Serve warm with a bowl of green salad.

Recipe Summary

Difficulty Level: 
Medium
Course: 
Main Dish
Method: 
Baked
Ingredient: 
Fish
Interest: 
Healthy
Preparation Time: 
30 Minutes
Cook Time: 
15 Minutes
Ready In: 
45 Minutes
Servings: 
2

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Average: 4.1 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 408 Calories from Fat 83

% Daily Value*

Total Fat 10 g14.8%

Saturated Fat 0.95 g4.8%

Trans Fat 0 g

Cholesterol 150 mg50%

Sodium 241.2 mg10%

Total Carbohydrates 44 g14.6%

Dietary Fiber 8.7 g35%

Sugars 0.8 g

Protein 48 g96.8%

Vitamin A 0.1% Vitamin C 3.8%

Calcium 15.1% Iron 27.4%

*Based on a 2000 Calorie diet

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Baked White Fish Recipe