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Oven-Fried Fish

Yield 4 servings (serving size: 1 fillet)

Ingredients

  • 1/2 cup all-purpose flour
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground red pepper
  • 1/4 teaspoon black pepper
  • 1 cup low-fat buttermilk
  • 1 large egg
  • 2 0 fat-free saltine crackers, coarsely crushed
  • 1 teaspoon paprika
  • 1/2 teaspoon salt, divided
  • 4 (6-ounce) orange roughy fillets
  • 2 tablespoons vegetable oil
  • 4 lemon wedges

Nutrition Information

  • calories 265
  • fat 8.9 g
  • satfat 1.1 g
  • protein 28.1 g
  • carbohydrate 16.7 g
  • cholesterol 48 mg
  • iron 1.4 mg
  • sodium 565 mg
  • caloriesfromfat 31 %
  • fiber 0.7 g
  • calcium 70 mg

How to Make It

  1. Preheat oven to 450°.

  2. Combine first 4 ingredients in a shallow bowl; stir well. Whisk together buttermilk and egg in another shallow bowl.

  3. Combine cracker crumbs, paprika, and 1/4 teaspoon salt on a small platter.

  4. Rinse fish; pat dry. Dredge fish in flour mixture; then dip in buttermilk mixture, and dredge in crumb mixture.

  5. Coat a jelly-roll pan evenly with oil; place in oven 3 minutes or until very hot. Remove pan from oven; quickly place fish on pan.

  6. Bake at 450° for 6 to 7 minutes on each side or until fish flakes easily when tested with a fork. Remove from oven, and sprinkle with 1/4 teaspoon salt. Serve immediately with lemon wedges.

Oxmoor House Healthy Eating Collection