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Oven Baked Fish

Low Calorie Recipe

Flounder or sole fillets drenched in a tasty bread crumb mixture baked in the oven and served with lemon wedges.

Oven Baked Fish

Oven Baked Fish Fillets

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


Oven Baked Herbed Fish

Tender Oven Baked Herbed Fish fillets with garlic, marjoram, thyme, white pepper, bay leaves and your choice of either white wine or skim milk.

2 pounds white fish fillets (halibut, sea bass)
2 tablespoons olive oil
1/2 teaspoon lite garlic salt
1/2 teaspoon marjoram leaves
1/3 teaspoon thyme leaves
1/4 teaspoon garlic powder
1/8 teaspoon white pepper
2 bay leaves
1/2 cup chopped onion
1/2 cup of white wine or skim milk
Lime/lemon wedges to garnish

Preheat oven to 350-degrees. Wash fish, pat dry and place in dish.

Combine oil with light garlic salt and herbs. Dribble over fish. Top with bay leaves and onions. Sprinkle with paprika. Pour wine or skim milk over all.

Bake, uncovered, for 20 to 30 minutes or until fish flakes easily with a fork. Serve with lime or lemon wedges. Recipe makes 4 servings.