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Nutrition Facts

Serving Size 1 (175g)

Recipe makes 4 servings

The following items or measurements are not included below:

brown mustard

Calories 181
Calories from Fat 28 (15%)
Amount Per Serving %DV
Total Fat 3.2g 4%
Saturated Fat 1.1g 5%
Monounsaturated Fat 0.9g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 58mg 19%
Sodium 654mg 27%
Potassium 443mg 12%
Total Carbohydrate 14.0g 4%
Dietary Fiber 1.6g 6%
Sugars 0.6g
Protein 24.8g 49%

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Yummy Crispy Baked Fish

Recipe #150987 | 15 min | 15 min prep | add private note
mama's kitchen

By: mama's kitchen
Jan 9, 2006

Easy and healthier way to get crispy tasty fish. I have used mostly mild whitefish like tilapia with great results. Don't be scared by the number of ingredients—it is mostly spices and herbs. Please adjust the spices, especially salt, to your taste. I have tried to post a balanced blend here but feel free to adjust mild, spicy, lower sodium etc...

SERVES 4 (change servings and units)

Ingredients

  • 1 lb tilapia fillet

Milk mixture

Breading

Garnish

Directions

  1. 1
    Mix milk, vinegar and mustard and let set for 15 minutes. This will make a mustardy, buttermilky dressing to coat the fish.
  2. 2
    In a separate bowl mix cornmeal with all the seasonings.
  3. 3
    Dip fish fillets in the milk mixture and then in the cornbread mixture.
  4. 4
    Spray broiling pan with cooking spray or brush with a little olive oil.
  5. 5
    Place fillets on prepared pan and place pan under broiler 4 inches from heat.
  6. 6
    Broil for 4 minutes per side or until fish flakes easily with a fork.
  7. 7
    Serve with lemon wedges if desired.

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Featured Reviews for This Recipe

From: Chef #744898

On Sep 8, 2009

Best fish I have eaten in a long time! We loved the crispy coating on the outside and though I used it on some bass, it was excellent!

1 person found this review helpful

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  • From: Indulged Furries Mom

    On Aug 15, 2009

    The texture of this breading was very good (I used fine-ground cornmeal) and flavorful. I think it would work well to use some corn flour to get an even lighter texture. To reduce waste, next time I'll mix up the dry breading ingredients and store it in the fridge. Then I'll use just what's needed for each piece of fish instead of laying the fish in the entire batch of breading and discarding a lot of left over breading. I think this breading would work well with chicken too.

    0 people found this review helpful

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  • From: Thorsten

    On Mar 20, 2006

    Absolute outstanding. Within two days I have made it twice. I'm so glad to have made this easy to make, healthy and so deeeelish fish recipe. I have used catfish and tilapia and it was great. The breading is very easy to made and because only "dry" ingredients are used you can make in advance. I love the taste of mustard and the milk mixture gives just the right amount of mustard flavour without overpowering the other flavours. Because I like it spicy, I have added a little more of cayenne pepper and it was fantastic. Love the taste of the breading and the texture of it. In opposite to pan seared fish it remains dry and is not soaked with oil. You can use any of your favorite dips with this fish too, try you favorite salsa or dip. Or maybe try a little dijon mustard with the fish to support this flavour. The fish is easy to make and it really needs not more than 4 minutes from each side. The second time I have made this recipe I cut the fillet into smaller pieces to have more of the breading and the outcome was a fantastic finger food. I tried the leftovers cold and still was so good that I have had it with mustard and salad as a sandwich. Thank you so much Hope for this wonderful recipe. It opens so many possibilities of variations that 5 stars are sure not enough. I will make it now very often.

    25 people found this review helpful

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  • reviewer icon

    From: justcallmetoni

    On Mar 12, 2006

    Delicious. I used skim milk so my coating was not quite as thick as intended. Nonetheless, it was certainly enough to get the cornmeal to adhere in a nice crispy crust. One could add a tablespoon of non-fat plain yogurt if you wanted it thicker. What really makes this stand out is the wonderful blend of spices in the coating. Well balanced and flavorful - really brought my plain piece of flounder to life. Thank's Mama.

    11 people found this review helpful

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  • Read all 80 reviews

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