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Crunchy Baked Fish

Prep time:  10 minutes

Cook time: 10–12 minutes

Recipe makes: 4 servings

What you need:

  • 4 fresh, white fish fillets (e.g., flounder, grouper, cod, halibut, or snapper), 3 ounces (85 grams) each
  • 1/2 cup low-sodium breadcrumbs
  • 2 teaspoons olive oil
  • Lemon juice
  • Salt substitute and pepper

Equipment and supplies:

  • Baking sheet or cookie sheet
  • Cooking spray

What to do:

  1. Preheat the oven to 350°F (140°C). Spray baking sheet or cookie sheet with cooking spray.
  2. Arrange the fish fillets on the baking sheet. Season the fish with salt substitute and pepper.
  3. Drizzle a few drops of lemon juice over each fillet. Spray with cooking spray, then pat the breadcrumbs on. Finally, drizzle with the olive oil.
  4. Bake for 10 to 12 minutes, depending on thickness of the fillets. Test to see if the fish is done by inserting the tip of a knife into a fillet. If it flakes easily all the way through, it's done.
  5. Serve hot.

Nutritional analysis (per serving):

  • 100 calories
  • 11g protein
  • 4.5g fat
  • 0.5g sat. fat
  • 3g carbohydrate
  • 0g fiber
  • 40mg cholesterol
  • 250mg sodium
  • 0g sugars

Serves: 4

Serving size:1 fillet

Reviewed by: Meredith Parkinson, RD, LDN
Date Reviewed: 04-11-2015