Breaded Garlic And Dill Fish Low Fat Recipes
CRISPY BAKED FISH (5 INGREDIENTS!)
This Five Ingredient Crispy Baked Fish is the best way to make a lightened-up fish and chips at home! Comes out perfectly browned and crispy every time.
Provided by Kristen McCaffrey
Categories Dinner
Time 25m
Yield 4
Number Of Ingredients 6
Steps:
- Preheat the oven to 400 degrees. Season fish with salt and pepper. Mix the breadcrumbs and Old Bay and place in a shallow dish.
- Dip the fish in flour on both sides, then in the eggs, and then in the breadcrumbs. Repeat with all the fish pieces. Place on baking sheet sprayed with cooking spray. Spray additional cooking spray on top of the fish.
- Place on baking sheet sprayed with cooking spray. Spray additional cooking spray on top of the fish. Bake for about 16-20 minutes until the fish is flaky.
Nutrition Facts : ServingSize 6 oz fish, Calories 294 cal, Carbohydrate 22 g, Fat 4 g, Protein 42 g, Fiber 1 g, SaturatedFat 1 g, Cholesterol 197 mg, Sodium 825 mg, Sugar 1 g
CRISPY BREADED TILAPIA
Steps:
- Combine panko, parsley, and salt on a dinner plate. Mix egg and milk together in a bowl.
- Dip fillets into the milk mixture and shake off excess. Lightly dredge in panko mixture.
- Heat oil in a large, nonstick skillet over medium heat. Add fillets and cook until golden brown on 1 side, about 4 minutes. Turn and cook until fillets are no longer translucent in the center and they easily flake with a fork, about 5 minutes more. Serve immediately.
Nutrition Facts : Calories 245.5 calories, Carbohydrate 14.6 g, Cholesterol 87.8 mg, Fat 10.4 g, Fiber 0.1 g, Protein 26.9 g, SaturatedFat 1.4 g, Sodium 1478 mg, Sugar 0.3 g
BREADED GARLIC AND DILL FISH - LOW FAT
This is a wonderful, healthy dish that's really easy to prepare. The toasted wheat germ in the breading mixture gives some added fiber as well. If panko bread crumbs aren't available where you are, fresh are a great substitute. Also, store bought dried bread crumbs can be easily used instead. If the crumbs are already seasoned, please adjust the amount of dill and garlic accordingly and omit the toasting step. This recipe was adapted from one that I found in my Moosewood Restaurant Low Fat Recipe Cookbook.
Provided by Kozmic Blues
Categories < 60 Mins
Time 35m
Yield 4-6 serving(s)
Number Of Ingredients 9
Steps:
- Toast the panko bread crumbs on an unoiled baking sheet sheet in a 350 degree oven for about five minutes, or until lightly golden.
- This step is optional, but it adds a nice flavor.
- Increase oven temperature to 400 degrees.
- Rinse the fish fillets under cold water, pat dry and set aside while you mix the crumb topping.
- In a large shallow bowl, mix the panko, wheat germ, dill, mustard, garlic, salt and pepper until evenly combined.
- In a separate bowl, lightly beat the egg whites.
- Dip the fillets in the egg whites, and then dredge them in the breadcrumb mixture.
- Be sure to coat both sides evenly.
- Place the breaded fillets on a baking sheet that's been lightly sprayed with non stick cooking spray.
- Bake in the oven for about 20 minutes, or until the fish flakes easily with a fork.
- Serve with fresh lemon wedges.
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- Preheat oven to 425 degrees F. Line two baking sheets with aluminum foil and spray the foil generously with nonstick cooking spray. Set aside.
- Place the flour in a wide shallow dish or pie plate. In another similar dish, combine plain panko bread crumbs, Old Bay, garlic powder, parsley, salt, pepper, and olive oil. In a third shallow dish, lightly beat the eggs.
- Dredge a piece of fish in all-purpose flour, coating both sides. Transfer to a separate piece of foil temporarily. Repeat with remaining pieces of fish.
- One by one dip the flour coated fish first into the egg, allowing excess to drip back into dish, then into panko mixture, coating both sides of the fish well. Place on the prepared, foil lined baking sheets and repeat the process with the remaining flour coated fish.
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