Baked Fish "Fry"


Baked Fish "Fry"

20 Min

You're gonna be ahead of the game by baking this fish in the oven instead of deep-frying it. We all benefit by having less fat in our diets, so why not start with Baked Fish Fry?

What You'll Need

  • 2 egg whites, beaten
  • 1/2 teaspoon dried dillweed
  • 1/2 teaspoon black pepper
  • 1 cup cornflake crumbs
  • 2 pounds fresh or frozen haddock fillets, thawed if frozen, cut into 8 pieces
  • Cooking spray

What to Do

  1. Preheat oven to 400 degrees F.  Coat a baking sheet with cooking spray.
  2. In a shallow bowl, combine the egg whites, dillweed, and pepper. Place cornflake crumbs in another shallow bowl. Dip fish in egg mixture then in cornflake crumbs, coating completely. Place fish on prepared baking sheet.
  3. Coat fish with cooking spray and bake 18 to 20 minutes, or until it flakes easily with a fork.


Nutritional InformationShow More

Servings Per Recipe: 8

  • Amount Per Serving % Daily Value *
  • Calories 101
  • Calories from Fat 4.9
  • Total Fat 0.5g 1 %
  • Saturated Fat 0.1g 1 %
  • Trans Fat 0.0g 0 %
  • Protein 20g 39 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 61mg 20 %
  • Sodium 281mg 12 %
  • Total Carbohydrates 3.2g 1 %
  • Dietary Fiber 0.1g 1 %
  • Sugars 0.4g 0 %

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I used Tilapia and it turned out fantastic. Even my non-diabetic wife liked it. Changes since I only used 1lb of fish, I still used the same mixtures but cut the cornflake crumbs to 3/4 cup. Next time I will try adding 1/2 tsp of salt to the mixture.

Can I use panko instead of cornflakes?

Hi Dan! You can absolutely use Panko instead of cornflakes. enjoy!


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