Vegetarian

Oven Fried Fish is for Dinner.

Oven Fried Fish takes 10 minutes to prepare.

Oven Fried Fish takes 15 minutes to cook.

Oven Fried Fish makes 4 servings.

The ingredients for Oven Fried Fish are:

Use 1 box Melba toast, crushed into crumbs in the food processor. 2 Tbsp canola oil, 3 large egg whites, 1 Tbsp dijon mustard, 2 tsp minced fresh thyme leaves, 1/4 tsp garlic powder, 1/8 tsp cayenne (optional), 4 cod filets (about 1

Here is how you make Oven Fried Fish:

Heat oven to 450. Place a wire rack on a backing sheet. Toss the melba crumbs with the oil. Place in a shallow dish. In a separate shallow dish, whisk the egg whites, mustard, thyme, garlic powder and cayenne together. Pat the fish dry with paper towels then season with salt and pepper. Working with one filet at a time, dip it into the egg mixture then coat with the melba crumbs. Press on the crumbs to make sure they adhere. Lay the fish onto the wire rack a nd spray the tops with cooking spray. Bake until the coating is golden brown and the fish just flakes apart, about 12-15 mins. Serve with lemon wedges and tartar sauce, if desired. Number of Servings: 4Recipe submitted by SparkPeople user NOLIBOLI.

The nutritional information for Oven Fried Fish is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 351.3

• Total Fat: 9.2 g
• Cholesterol: 99.0 mg
• Sodium: 448.0 mg
• Total Carbs: 16.5 g
• Dietary Fiber: 1.4 g
• Protein: 46.7 g

The dietary needs meet for Oven Fried Fish is Vegetarian