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Nutrition Facts
Serving Size 1 (180g) Recipe makes 4 servings
Calories 311
Calories from Fat 97		(31%)
Amount Per Serving		%DV
	Total Fat 10.8g	16%
	Saturated Fat 2.0g	10%
	Monounsaturated Fat 6.0g
	Polyunsaturated Fat 1.8g
	Trans Fat 0.0g
Cholesterol 116mg		38%
Sodium 452mg		18%
Potassium 362mg		10%
Total Carbohydrate 20.1g		6%
	Dietary Fiber 1.3g	5%
	Sugars 1.8g
Protein 31.5g		62%
detailed view... how is this calculated?

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Fish Bake

Recipe #87759 | 18 min | 10 min prep | add private note

⁽⁷⁾ RATE IT NOW Print Recipe

By: Derf
Mar 29, 2004

Have tried this with both salmon, cod and halibut, it was equally good with all. I often use wheat germ instead of breadcrumbs.

SERVES 4 (change servings and units)

Ingredients

1 lb fish fillet (halibut, cod, haddock, pollock or even salmon, fresh or thawed)
1 egg
2 tablespoons milk
1 cup fine breadcrumb
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
1/2 teaspoon Italian herb seasoning
1/2 teaspoon dry mustard
2 tablespoons olive oil or canola oil

Directions

1
Preheat oven to 450f degrees.
2
Slice large fish fillets to size required.
3
Beat egg and milk together in a bowl.
4
Combine crumbs, salt, pepper, Italian herb spice and dry mustard in a bowl or on a plate.
5
Put oil on baking sheet and place in preheataed oven while coating fish.
6
Dip each piece of fish in egg mixture and then in bread crub mixture.
7
Press fish firmly into crumbs.
8
Place fillets on hot oil on baking sheet.
9
Flip immediately to ensure both side are oiled.
10
For half inch thick fillets, bake four minutes, turn and bake four minutes more.

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Featured Reviews for This Recipe

From: Denise in da Kitchen

On Aug 25, 2006

My DH and I loved this recipe. I used pollock fillets and followed your directions exactly. The fillets were perfectly seasoned and nicely browned on BOTH sides. They were also flaky and tender. I know I will be using this method a lot. Thanks, Derf for another winner.

1 person found this review helpful

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From: Nova Scotia Cook

On Feb 25, 2006

This is the 2nd time I have made this recipe. The first time I made it before going to work as my hubby works shift work and eats his main meal before going to his job. Well, that day when I got home anticipating having a nice fish dinner, I looked and all that was left was an itsy bitsy piece and there was a note on the table saying "Boy, was that fish ever good, try it, I saved you a piece." Needless to say that is about all I had was a taste and ended up making something else for my meal. So, this time I made sure to make plenty (I used haddock both times). I basically did it in the frying pan on top of the stove as opposed to baking it and it turned out wonderfully well. It was easy, fast and made for a delicious supper along with baked sweet potatoes and green beans. I can see that this is going to be one of our most favorite "fish dinners". Thanks Derf.

2 people found this review helpful

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From: Ginny Sue

On Aug 12, 2006

Simple, but so good, basic baked fish recipe. I love the unique technique (!) of heating the oil in the oven, then putting in the fish and flipping. It really adds a fried fish taste and texture without the mess and calories of the real thing.

2 people found this review helpful

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From: Natalia 3

On Apr 28, 2006

Nice easy recipe. I used Orange Roughy (our new favorite), adding some crushed red pepper flakes to the breadcrumb mixture and serving with lemon wedges. Next time, I will more lightly coat the fish with breadcrumbs - it was a bit too much for our tastes, but thanks so much for the recipe!

2 people found this review helpful

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