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Nutrition Facts

Serving Size 1 (20g)

Recipe makes 6 servings

The following items or measurements are not included below:

fish steaks

Calories 73
Calories from Fat 6 (8%)
Amount Per Serving %DV
Total Fat 0.7g 1%
Saturated Fat 0.1g 0%
Monounsaturated Fat 0.2g
Polyunsaturated Fat 0.3g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 200mg 8%
Potassium 58mg 1%
Total Carbohydrate 15.7g 5%
Dietary Fiber 1.5g 6%
Sugars 0.1g
Protein 1.7g 3%

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Un-Fried Fish

Recipe #171419 | 20 min | 10 min prep | add private note
Annacia

By: Annacia
Jun 5, 2006

I have really been trying hard to lower the fat content of my foods for health reasons. In doing so I have been having fish a lot more often but I found myself missing the coating and texture of fried fish. I tried this as a test and the result isn't half bad if you realize that it's a compromise to keep your heart pumping. It won't work well with thin fillets as they cook too fast but with thicker fish (any kind, I used trout that I had in the freezer) this is a nice change from plain baked.

SERVES 6 (change servings and units)

Ingredients

  • 6 (6 ounce)  fish steaks (or 6 smaller whole fish)

  • 1 cup cornmeal
  • 1/2 teaspoon salt
  • 1/8-1/4 teaspoon white pepper
  • butter-flavored cooking spray

Directions

  1. 1
    Set oven to broil to preheat.
  2. 2
    Mix cornmeal, salt and pepper in a shallow dish.
  3. 3
    Rinse and pat excess water from fish.
  4. 4
    roll fish in mixed cornmeal till nicely coated.
  5. 5
    Place fish on broiler pan or baking sheet and spray lightly with the Becel Topping Spray or butter flavored Pam.
  6. 6
    Place in oven (not too close to heat).
  7. 7
    Broil till nicely brown,about 5 mins - depending on thickness of fish, turn fish and brown the other side.

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Featured Reviews for This Recipe

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From: Dreamer in Ontario

On Jan 4, 2008

I made the recipe as written on pollock fillets. It made a very nice, simple dinner. I'll be making this again.

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    From: ElaineAnn

    On Dec 4, 2006

    I cut the recipe down for 1 thick cod fillet, and used 1/4 cup of cornmeal with a dash of salt, pepper, and added a little dill weed. I added a little squeeze of fresh lemon juice to the finished fish, and served with Lighter Creamy Carrots and Peas on the side. This was a quick and healthy supper that I truly enjoyed. Made for 1st Annual Holiday Tag Game. Thanks for posting a great recipe Annacia.

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    From: Marsha D.

    On Feb 27, 2007

    I really enjoyed this recipe! I did add alittle Mrs.Dash Garlic and Herb seasoning and alittle black pepper to the cornmeal and added bits of butter over top of fillets. I didn't have butter flavored cooking spray so I used Pam with Olive Oil. I baked this at 350' for 20 minutes. Thanks for sharing the recipe!

    1 person found this review helpful

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    From: NoraMarie

    On Feb 1, 2007

    Very good,ending spraying the fish with butter spray to make it crisper,will make again.

    1 person found this review helpful

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  • Read all 5 reviews

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