OVEN-FRIED LEMON CRUMB FISH
A recipe from WW cookbook, Make It In Minutes. Any white fish fillet works well in this recipe - sole, flounder, catfish, cod or red snapper. Fresh breadcrumbs really make the difference in this recipe.
Provided by WaterMelon
Categories High Protein
Time 28m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Using the PULSE setting of your food processor, combine bread and lemon zest until coarse crumbs are formed.
- Mix mustard and lemon juice together in a small bowl.
- Spray a baking pan with non-stick spray.
- Sprinkle both sides of fillets with salt and pepper.
- Brush fillets with mustard mixture, then coat with crumbs; pressing gently so that crumbs adhere.
- Place fillets on the baking pan, spray the top lightly with non-stick spray.
- Bake in a pre-heated oven (425F) until coating is golden and the fish just opaque in the center, about 8 minutes.
- Serve immediately.
Nutrition Facts : Calories 202.5, Fat 2.8, SaturatedFat 0.6, Cholesterol 68, Sodium 660, Carbohydrate 13.9, Fiber 1, Sugar 1.4, Protein 29
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