Best Weight Watcher Oven Fried Fish Recipes

WEIGHT WATCHER OVEN FRIED FISH

Weight Watcher Oven Fried Fish image

Make and share this Weight Watcher Oven Fried Fish recipe from Food.com.

Provided by Debidoo

Categories High Protein

Time 20m

Yield 6 serving(s)

Number Of Ingredients 9

Ingredients

1 1/2 lbs tilapia fillets or 1 1/2 lbs other white fish
1/4 cup white cornmeal (or yellow)
1/4 cup dry breadcrumbs (I use seasoned)
1/2 teaspoon dried dill
1/2 teaspoon salt
1/8 teaspoon pepper
1/2 teaspoon paprika
1/3 cup skim milk
3 tablespoons butter, melted

Steps:

Preheat oven to 450 degrees.
In a shallow dish, like a pie plate, combine all dry ingredients.
Place milk in another shallow dish.
Dip fish in milk, then in crumb mixture.
Place in pan coated with cooking spray.
Drizzle with melted butter.
Bake for 10 minute or until fish flakes apart with fork.

Nutrition Facts : Calories 195.6, Fat 6.9, SaturatedFat 3.9, Cholesterol 90.3, Sodium 583.4, Carbohydrate 8.1, Fiber 0.7, Sugar 0.3, Protein 24.3

HEART-HEALTHY OVEN "FRIED" FISH

Heart-Healthy Oven

This recipe came from a "heart-healthy" class that my wife and I attended a few years back. The recipe was offered by professional dietitians who didn't seem too radical in their approach to cooking. In other words, they didn't hesitate to add small amounts of herbs, spices, etc., which would make the dishes tasteful, such as the celery salt in this recipe. Enjoy this one!

Provided by Bone Man

Categories Halibut

Time 25m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

4 (4 ounce) fish fillets
cooking spray
3 tablespoons seasoned bread crumbs
3 tablespoons cornmeal
1/4 teaspoon celery salt
1/8 teaspoon ground red pepper
1 tablespoon canola oil or 1 tablespoon peanut oil
1 egg white, slightly beaten
1/2 teaspoon water
4 lemon wedges

Steps:

Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
Pre-heat oven to 500 degrees.
Stir together the bread crumbs, corn meal, celery salt, and red pepper. Add the canola oil (or peanut oil) to this mix and blend with a fork. Set aside.
In a small bowl, beat the water and egg white together and then brush one side of each fillet with the egg white. Dip each fillet in the bread crumb mixture on the egg white side.
Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
Serve with a lemon wedge on the side.

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