Best Kittencals Low Fat Baked Parmesan Fish Fillets Recipes

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BAKED PARMESAN FISH



Baked Parmesan Fish image

Make and share this Baked Parmesan Fish recipe from Food.com.

Provided by Theresa Thunderbird

Categories     Lunch/Snacks

Time 40m

Yield 4 serving(s)

Number Of Ingredients 8

1/3 cup grated parmesan cheese
2 tablespoons all-purpose flour
1/2 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon pepper
1 egg
2 tablespoons milk
4 (4 ounce) orange roughy fillets or 4 (4 ounce) catfish fillets

Steps:

  • In a shallow bowl combine the parmesan cheese, flour, paprika, salt and pepper.
  • In another bowl beat the egg and milk.
  • Dip fish fillets into egg mixture then coat with parmesan mixture.
  • Arrange in a greased 13x9x2-inch baking dish.
  • Bake uncovered at 350°F for 25-30 minutes or until fish flakes with a fork.

Nutrition Facts : Calories 163.7, Fat 4.8, SaturatedFat 2, Cholesterol 126.3, Sodium 380.1, Carbohydrate 3.9, Fiber 0.2, Sugar 0.2, Protein 25

THE EASIEST - LOW-FAT BAKED FISH FILLETS



The Easiest - Low-Fat Baked Fish Fillets image

Photo shows Basa Fillets. Can use any type of fish fillets. For thicker fillets-cook a little longer and after 20 minutes, check every few minutes for being cooked through. Serve with steamed veges and either lemon juice or sauce of your choice. Photo shows baked Basa Fillet with recipe#278879. For a gluten-free diet check the seasonings are GF.

Provided by Jubes

Categories     Australian

Time 25m

Yield 4 serving(s)

Number Of Ingredients 3

4 fish fillets
1 pinch all-purpose seasoning, mix (can use spices or herbs of your choice such as paprika, cumin, dried basil)
cooking spray

Steps:

  • Pre-heat oven to 180°C if using fan-forced oven or 200°C if not using a fan-forced oven.
  • Use cooking spray oil to spray a baking tray/sheet.
  • Place fish in a single layer on the tray, Skin-side down if their is skin. Sprinkle with all-purpose seasoining spice mix or spices/herbs of your choice. Spray fish lightly with cooking oil.
  • Bake for 15-20 minutes. For thicker fish check after 20 minutes, every couple of extra minutes, to check for being cooked through.
  • Serve with steamed veges and sauce of your choice or lemon juice.

KITTENCAL'S LOW FAT BAKED PARMESAN FISH FILLETS



Kittencal's Low Fat Baked Parmesan Fish Fillets image

A great lower fat alternative to fried fish, use you choice of fish for this --- all spice amounts may be adjust to taste, depending on the size of your fish fillets you may have some breading left over just refrigerate to use for another time.

Provided by Kittencalrecipezazz

Categories     < 30 Mins

Time 25m

Yield 6 serving(s)

Number Of Ingredients 12

2 lbs fish fillets (use your choice of fish)
2 egg whites
1 tablespoon water
3/4 cup dry breadcrumbs
1/4 cup grated parmesan cheese
3/4 teaspoon dried Italian seasoning (rubbed between fingers to release the flavors)
2 teaspoons dried parsley
1/2 teaspoon paprika
1 teaspoon garlic powder (garlic lovers use more)
1/2 teaspoon seasoning salt (can use more or use white salt)
1/2 teaspoon fresh ground black pepper
1 pinch cayenne pepper (optional)

Steps:

  • Preheat oven to 500 degrees F.
  • Set oven rack to lowest position.
  • Coat/spray a baking sheet with cooking spray.
  • In a shallow bowl whisk egg whites with water.
  • In a bowl combine the breadcrumbs with Parmesan cheese and next 7 dry spices (you may omit the cayenne).
  • Dip the fish firstly into the egg whites allowing any excess to drip off.
  • Place a small amount of the crumb mixture onto a plate then coat in the breadcrumb mixture pressing down with hands to firmly pack the coating onto the fish adding more crumbs onto the plate as needed to coat each fillet (do not use the whole amount of crumbs on the plate at one time or they may get soggy).
  • Place the breaded fish onto baking sheet.
  • Bake in preheated 500 degree F oven for about 10 minutes or until the fish flakes with a fork (baking time will vary depending on the thickness of the fillets do not over cook the fillets).

Nutrition Facts : Calories 238.9, Fat 3.3, SaturatedFat 1.1, Cholesterol 86.8, Sodium 300, Carbohydrate 10.7, Fiber 0.8, Sugar 1, Protein 39.3

EASY PARMESAN FISH FILLETS



Easy Parmesan Fish Fillets image

This is a delicious Betty Crocker recipe. You can use any mild flavor white fish. I used whatever we had in the freezer(from my husband's fishing trip). When I made it, I halved the recipe.

Provided by Recipe Reader

Categories     High Protein

Time 30m

Yield 4 serving(s)

Number Of Ingredients 9

8 small fish fillets
1/2 cup flour
2 tablespoons butter
2 green onions, sliced
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup dry white wine or 1 cup chicken broth
3 tablespoons lemon juice
1/2 cup fresh parmesan cheese, grated

Steps:

  • Preheat oven to 375°F.
  • Coat fish with flour, set aside.
  • Melt margarine in large ovenproof skillet over medium heat.
  • Cook green onions in butter, stirring occasionally for 4 minutes.
  • Add fish and cook for 3 minutes, turn fillets and cook an additional 3 minutes.
  • Add wine and lemon juice to skillet and season fillets with salt and pepper.
  • Sprinkle fillets with parmesan cheese.
  • Bake 15 minutes, until hot and bubbly.

Nutrition Facts : Calories 555.7, Fat 12.3, SaturatedFat 6.4, Cholesterol 204.5, Sodium 789.9, Carbohydrate 15.5, Fiber 0.7, Sugar 1.2, Protein 80.7

CAJUN LOW-FAT BAKED FISH



Cajun Low-Fat Baked Fish image

Make and share this Cajun Low-Fat Baked Fish recipe from Food.com.

Provided by Miss Annie in Indy

Categories     Cajun

Time 15m

Yield 2-4 serving(s)

Number Of Ingredients 5

4 fish fillets (I like Talapia)
butter-flavored cooking spray
2 teaspoons cajun seasoning
1/4 cup seasoned bread crumbs
salt and pepper, to taste (optional)

Steps:

  • Heat oven to 400 degrees.
  • Line baking pan with aluminum foil (optional, but makes clean-up a breeze!).
  • Lay fish in pan.
  • Spray with butter flavor spray.
  • Sprinkle with cajun seasonings and bread crumbs.
  • Flip fish over and repeat steps.
  • Place in oven, bake about 3-5 minutes, flip fish and bake other side.
  • Cook until fish flakes easily with a fork.
  • Cooking time will depend on thickness of fish used.

BAKED FISH FILLETS



Baked Fish Fillets image

Make and share this Baked Fish Fillets recipe from Food.com.

Provided by PMS24seven

Categories     Very Low Carbs

Time 25m

Yield 4 serving(s)

Number Of Ingredients 8

4 flounder fillets, 6 oz. each (or other whitefish variety)
1 tablespoon extra virgin olive oil
2 tablespoons white wine
chopped fresh garlic (to taste)
chopped parsley (to taste)
fresh lemon juice (to taste)
salt and pepper (to taste)
lemon wedge (to garnish)

Steps:

  • Preheat oven to 350 degrees F.
  • Spray a baking dish with non-stick cooking spray.
  • Arrange fish in dish and add oil, wine, garlic, parsley, lemon juice, and salt and pepper.
  • Bake for 10-15 minutes, or until the fish flakes easily.
  • Serve with fresh lemon wedges.

Nutrition Facts : Calories 184.2, Fat 5.3, SaturatedFat 0.9, Cholesterol 78.2, Sodium 132.5, Carbohydrate 0.2, Sugar 0.1, Protein 30.7

KITTENCAL'S LOW-FAT PARMESAN TURKEY MEATBALLS



Kittencal's Low-Fat Parmesan Turkey Meatballs image

I make these often they are lower in fat and very good, I sometimes use recipe#186029 in place of the seasoned salt but the choice is yours to use whatever you wish --- yield is only estimated depending on the size of your meatball -- also see my recipe#69173

Provided by Kittencalrecipezazz

Categories     Poultry

Time 10m

Yield 20 meatballs

Number Of Ingredients 10

1 lb ground turkey (use white and dark meat)
1/4 cup fat-free evaporated milk (can use low-fat milk or fat-free milk)
1 -2 tablespoon minced fresh garlic
1/2-3/4 cup dry breadcrumbs (more if needed or use crushed cracker crumbs)
1/4 cup grated parmesan cheese (can use up to 1/2-cup)
2 green onions, finely chopped (can use a small yellow onion)
1/4 cup finely chopped fresh parsley
1 large egg, slightly beaten
1/2 teaspoon seasoning salt
1/2 teaspoon black pepper (or to taste)

Steps:

  • In a bowl mix all ingredients together (starting with 1/2 cup bread crumbs).
  • Mix and add in more bread crumbs if needed to hold together.
  • Shape into desired size balls.
  • Fry or oven-bake until completely cooked through.
  • Use in you favorite recipes.

Nutrition Facts : Calories 57.3, Fat 2.5, SaturatedFat 0.8, Cholesterol 26.2, Sodium 60, Carbohydrate 2.7, Fiber 0.2, Sugar 0.6, Protein 5.9

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