Crunchy Oven-Baked Fish

By RobinPD

174 calories, 1 g total fat, 0 g saturated fat, 43 mg cholesterol, 333 mg sodium, 18 g carbohydrate, 1 g fiber, 21 g protein.

Ingredients

• 1 lb orange roughy, or other white fish
• 1/4 cup all-purpose flour
• 1/4 tsp salt
• 1/4 tsp lemon pepper
• 1 egg white
• 1/4 cup fine dry breadcrumbs
• 1/4 cup corn meal
• 1 1/2 tsp lemon zest, finely grated
• 1/2 tsp dried basil, crushed

Details

Servings 4

Preparation

Step 1

Thaw fish, if frozen. Cut into serving-size pieces. In a shallow dish combine flour, salt, and lemon pepper; set aside.

Preheat oven to 450 degrees F. Beat egg white till frothy. Combine bread crumbs, cornmeal, lemon peel, and basil. Dip top of fish fillets into flour mixture, shaking off any excess. Then dip into egg white, then coat with bread crumb mixture. Spray a shallow baking pan with nonstick spray coating. Place fillets in baking pan coating side up, tucking under any thin edges. Bake in for 6 to 12 minutes or till fish flakes easily with a fork.