Oven Fried Fish

published by mdkshareef on Nov 8, 2011

Oven Fried Fish is tasty recipe.

Ingredients:

4 fillets of fish (sole or haddock)

½ cup skim milk

¼ tbsp white pepper

1 tbsp salt

½ cup fine dry bread crumbs

1/3 cup special oil

Procedure:

Use any white meat fish you like. Dip in the milk mixed with the salt and pepper, then in the bread crumbs. Heat half the oil in a skillet (with ovenproof handle) or baking pan. Arrange the fillets in it and sprinkle with the remaining oil. Bake in a 475 degree oven 20 minutes or until browned and fish flakes easily when tested with a fork. Serve with lemon wedges and tartar sauce, if desired.

Serves 4.

Per serving (with sole)

Calories 295

Saturated fat 2.3 gram

Polyunsaturated fat 11.1 gram