In most breaded fish dishes, the fish is coated with a flour or cornmeal mixture and fried, making the fish high in both carbs and fat. In this recipe, the coating is whole wheat cereal crumbs, and the fish is oven-fried.

Recipe by Oxmoor House January 2005


Recipe Summary

4 servings (serving size: 1 fillet)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450°.

  • Line a baking sheet with foil. Coat with cooking spray.

  • Combine crumbs, salt, and red pepper in a small bowl; stir well. Dip fillets in beaten egg white; dredge in crumb mixture. Place fillets on pan. Bake at 450° for 8 to 10 minutes or until fish flakes easily when tested with a fork. Serve immediately with lemon wedges.

  • carbo rating: 12


The Complete Step-by-Step Low Carb Cookbook

Nutrition Facts

298 calories; fat 13.6g; saturated fat 3.2g; protein 29.7g; carbohydrates 14g; fiber 1.6g; cholesterol 80mg; iron 11.4mg; sodium 376mg; calcium 602mg.