Crispy Oven-Baked Fish

I got this recipe from this amazing cookbook.  I got the "Better Homes and Gardens 75th Anniversary Edition" cookbook as a gift a few years ago, and I've made a ton of great meals from it!  The cool thing too is they have their recipes online, so you can print them out easily!

The website is www.bhg.com/recipes and its awesome!  The link to this specific recipe is www.bhg.com/recipe/seafood/crispy-oven-fried-fish/.


This oven-baked fish recipe is awesome if you find a great deal on cod or tilipia or halibut.  It is cheap, fast and only has 9 grams of fat per serving.  It is definitely a nice alternative to fish and chips!  Enjoy!


Crispy Oven-Baked Fish

1  pound fresh or frozen skinless fish fillets, 1/2 to 3/4 inch thick
1/4  cup milk
1/3  cup all-purpose flour
1/3  cup fine dry bread crumbs
1/4  cup grated Parmesan cheese
1/2  teaspoon dried dillweed
1/8  teaspoon black pepper
2  tablespoons butter, melted

Directions:

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into four serving-size pieces, if necessary. Measure thickness of fish; set aside. Place milk in a shallow dish. Place flour in another shallow dish. In a third shallow dish combine bread crumbs, cheese, dillweed, and pepper. Add melted butter; stir until combined.
2. Dip fish in milk; coat with flour. Dip again in milk, then in crumb mixture to coat all sides. Place fish on a greased baking sheet. Bake, uncovered, in a 450 degree F oven for 4 to 6 minutes per 1/2-inch thickness or until fish begins to flake when tested with a fork.
3. Makes 4 servings.

Nutrition Facts
Calories 242, Total Fat (g) 9, Saturated Fat (g) 5, Cholesterol (mg) 71, Sodium (mg) 423, Carbohydrate (g) 13, Fiber (g) 1, Protein (g) 24, Vitamin C (DV%) 2, Calcium (DV%) 14, Iron (DV%) 8