Oven Fried Fish Fillets
Low Calorie Recipe
Flounder or sole fillets drenched in a tasty bread crumb mixture baked in the oven and served with lemon wedges.
1 pound flounder or sole fillets
1 tablespoon mayonnaise
1/4 cup plus 2 tablespoons breadcrumbs
2 tablespoons fresh parsley, minced
1/2 teaspoon paprika
1 lemon, cut in wedges
Preheat oven to 450 degrees. Coat fillets with mayonnaise. Combine breadcrumbs, parsley and paprika in a shallow dish. Dredge coated fillets in breadcrumb mixture. Arrange fillets on a baking sheet coated with nonstick cooking spray. Bake 12 minutes or until fillets flake easily with a fork. Serve with lemon wedges.
Yield: 4 servings
Calories: 177; Fat: 4.8g; Cholesterol: 56mg; Protein: 23g; Carbohydrates: 10.3g; Fiber: 1.1g; Sugar: 1.1g; Sodium: 182mg
Calories from Fat: 25 percent
Dietary Exchanges: Fruit: 0.2, Bread: 0.5, Fat:0.6, Very lean meat protein: 3.4