1 of 3 photos

Photo by:

Add this recipe to your:

Send this recipe:

Nutrition Facts
Serving Size 1 (151g) Recipe makes 4 servings The following items or measurements are not included below: 1/4 teaspoon celery salt
Calories 199
Calories from Fat 45		(22%)
Amount Per Serving		%DV
	Total Fat 5.0g	7%
	Saturated Fat 0.6g	2%
	Monounsaturated Fat 2.3g
	Polyunsaturated Fat 1.6g
	Trans Fat 0.0g
Cholesterol 62mg		20%
Sodium 201mg		8%
Potassium 340mg		9%
Total Carbohydrate 9.8g		3%
	Dietary Fiber 1.4g	5%
	Sugars 0.4g
Protein 28.2g		56%
detailed view... how is this calculated?

people who like this recipe also like:

Hot Cocoa for One

By: Charlotte J

Cider Simmered Beef - Crock Pot

By: Derf

Microwave Poached Egg on Toast

By: Trisha W

Fluffy French Toast

By: Roxygirl in Colorado

Ham and Swiss Loaded Baked Potatoes

By: Karen=^..^=

Heart-Healthy Oven "fried" Fish

Recipe #191345 | 25 min | 10 min prep | add private note

⁽⁷⁾ RATE IT NOW Print Recipe

By: Bone Man
Oct 22, 2006

This recipe came from a "heart-healthy" class that my wife and I attended a few years back. The recipe was offered by professional dietitians who didn't seem too radical in their approach to cooking. In other words, they didn't hesitate to add small amounts of herbs, spices, etc., which would make the dishes tasteful, such as the celery salt in this recipe. Enjoy this one!

SERVES 4 (change servings and units)

Ingredients

4 (4 ounce) fish fillets
cooking spray
3 tablespoons seasoned bread crumbs
3 tablespoons cornmeal
1/4 teaspoon celery salt
1/8 teaspoon ground red pepper
1 tablespoon canola oil or peanut oil
1 egg white, slightly beaten
1/2 teaspoon water
4 lemon wedges

Directions

1
Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
2
Pre-heat oven to 500 degrees.
3
Stir together the bread crumbs, corn meal, celery salt, and red pepper. Add the canola oil (or peanut oil) to this mix and blend with a fork. Set aside.
4
In a small bowl, beat the water and egg white together and then brush one side of each fillet with the egg white. Dip each fillet in the bread crumb mixture on the egg white side.
5
Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
6
Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
7
Serve with a lemon wedge on the side.

Questions about this recipe?

Featured Reviews for This Recipe

From: FrVanilla

On Feb 12, 2009

Pretty good recipe.

0 people found this review helpful

Was this review helpful to you? YES | NO

From: Debbb

On Nov 17, 2008

Really good flavour - bit of a bite! I used sole fillets. I wasn't quite sure what "ground red pepper" was so I used chipotle powder. My husband doesn't eat fish so I used the coating on a boneless skinless chicken breast for him & he really enjoyed it, too.

0 people found this review helpful

Was this review helpful to you? YES | NO

From: Greeny4444

On Mar 3, 2009

A nice alternative to all those mayo-based oven "fried" fish recipes. I followed the recipe almost exactly (which is somewhat rare for me), except I subbed celery seed for celery salt, because that's what we had, and also adjusted the baking time to mesh with the sides I was serving. After mixing the canola oil into the dry ingredients, I thought it would make it easy to pour and spread it out on a paper plate to coat the fish. Well, after brushing them with the egg white wash, it did make it easier, but what REALLY helped was to first put the egg white-washed fish in my PAM-sprayed baking dish and fold the paper plate in half and pour the crumb mixture on top of the fish. Then, I could pat down as much topping mixture as I needed on each piece. It wasn't a mess, and it all got used. Taking Marsha D.'s advice, I baked at 425 for 20 minutes, and they came out great (I liked the tiny bite in my mouth from the ground red pepper). Okay, this review is long enough. Thanks for the recipe, I will definitely make this again!

1 person found this review helpful

Was this review helpful to you? YES | NO

From: Marsha D.

On Oct 16, 2008

I loved this recipe! The breading was perfect. The flavor of the celery salt really stood out. I did change the directions a bit. I baked my fish at 425' for 20 minutes and instead of adding the oil to the bread crumbs and seasoning, I just added olive oil to the baking dish I was baking the fillets in. Turned out fabulous! had a little crunch even Thanks so much for sharing this delicious recipe!

1 person found this review helpful

Was this review helpful to you? YES | NO

Read all 7 reviews