"Fried" Fish

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216 CALORIES 10g CARBS 1g FAT 37g PROTEIN
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Growing up in New England, I have a deep love of fish and chips. My favorite version is made with fresh haddock that is barely covered in a super light batter. Served up with a big plate of french fries and it's one of my favorite meals. Except for the calories and fat! A plate of fish and chips can easily clock in over 1000 calories. So except for special occasions when I decide to indulge, I usually make this at home version with baked fish and oven baked fries. It's delicious, easy, and is sure to quench any fish and chip craving.
The Recipe

"Fried" Fish

PREP TIME: 10 Min
COOK TIME: 20 Min
TOTAL TIME: 30 Min
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Ingredients

US METRICS
  • 24 oz. cod (or other white fish)
  • 1/4 cup Dijon mustard
  • 1/2 cup seasoned breadcrumbs
  • 1 U Salt and freshly ground pepper

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Instructions

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1

Preheat the oven to 400 degrees.

2

Season fish with salt and pepper. Coat the fish lightly with mustard and then breadcrumbs.

3

Place on baking sheet sprayed with cooking spray. Bake for about 20 minutes until fish is flaky.

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Nutritional Facts
Serving Size: 6 oz.
Amount Per Serving
Calories 216
Calories from Fat 8
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 104mg
0%
Sodium 789mg
34%
Total Carbohydrate 10g
4%
Dietary Fiber 1g
3%
Sugars 1g
Protein 37g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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