Oven-Fried Fish

Health score
12%
Oven-Fried Fish
45 min.
4
296kcal

Suggestions


Are you ready to elevate your dinner game with a delightful dish that's both light and satisfying? Look no further than this Oven-Fried Fish recipe! Perfectly suited for lunch or dinner, this meal promises to impress with its crispy coating and tender, flaky fish. Imagine succulent orange roughy fillets coated in a seasoned crumb mixture, baked to perfection, and bursting with flavor in every bite.

This dish is not only delicious but also easy to prepare. In just 45 minutes, you'll have a restaurant-quality meal on your table that the whole family will love. The combination of low-fat buttermilk and spices ensures that each bite is packed with flavor while keeping the dish wholesome. Plus, serving it with fresh lemon wedges adds a zesty touch that complements the rich taste of the fish beautifully.

Whether you're hosting a dinner party or just cooking for your family, this Oven-Fried Fish is sure to be a hit. With a calorie count of just 296 kcal per serving, you can indulge without the guilt. So, roll up your sleeves and get ready to delight your taste buds with this scrumptious recipe that combines crunchy textures with mouthwatering flavors. Let's dive into the world of healthy dining with this invigorating dish!

Ingredients

  • 0.3 teaspoon pepper black
  • large eggs 
  • 0.5 cup flour all-purpose
  • 0.3 teaspoon garlic powder 
  • 0.3 teaspoon ground pepper red
  •  lemon wedges 
  • cup buttermilk low-fat
  • 24 ounce orange roughy fillets 
  • teaspoon paprika 
  • 0.5 teaspoon salt divided
  •  saltines fat-free crushed
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Preheat oven to 45
  2. Combine first 4 ingredients in a shallow bowl; stir well.
  3. Whisk together buttermilk and egg in another shallow bowl.
  4. Combine cracker crumbs, paprika, and 1/4 teaspoon salt on a small platter.
  5. Rinse fish; pat dry. Dredge fish in flour mixture; then dip in buttermilk mixture, and dredge in crumb mixture.
  6. Coat a jelly-roll pan evenly with oil; place in oven 3 minutes or until very hot.
  7. Remove pan from oven; quickly place fish on pan.
  8. Bake at 450 for 6 to 7 minutes on each side or until fish flakes easily when tested with a fork.
  9. Remove from oven, and sprinkle with 1/4 teaspoon salt.
  10. Serve immediately with lemon wedges.

Nutrition Facts

Calories296kcal
Protein45.58%
Fat31.06%
Carbs23.36%

Properties

Glycemic Index
46.13
Glycemic Load
8.97
Inflammation Score
-6
Nutrition Score
16.042174023131%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Luteolin
0.34mg
Kaempferol
0.01mg
Myricetin
0.09mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:296.1kcal
14.8%
Fat:10.12g
15.57%
Saturated Fat:1.9g
11.86%
Carbohydrates:17.12g
5.71%
Net Carbohydrates:15.94g
5.8%
Sugar:3.48g
3.87%
Cholesterol:150.96mg
50.32%
Sodium:520.89mg
22.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.42g
66.83%
Selenium:123.96µg
177.08%
Phosphorus:282.82mg
28.28%
Folate:84.16µg
21.04%
Vitamin E:2.98mg
19.87%
Vitamin B2:0.31mg
18.51%
Vitamin B3:3.65mg
18.26%
Iron:2.94mg
16.34%
Vitamin B12:0.89µg
14.83%
Vitamin B1:0.21mg
14.07%
Vitamin K:14.55µg
13.85%
Potassium:451.35mg
12.9%
Vitamin C:10.24mg
12.41%
Manganese:0.23mg
11.53%
Magnesium:43.34mg
10.83%
Vitamin A:517.69IU
10.35%
Calcium:101.14mg
10.11%
Copper:0.18mg
8.96%
Vitamin B6:0.17mg
8.43%
Zinc:0.96mg
6.38%
Vitamin B5:0.56mg
5.62%
Fiber:1.18g
4.73%
Vitamin D:0.25µg
1.67%
Source:My Recipes