"Fried" Fish

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294 CALORIES 22g CARBS 4g FAT 42g 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, but into 8 pieces)
  • 2 U eggs, whisked
  • 1/4 cup all purpose flour
  • 3/4 cup seasoned breadcrumbs
  • 1 tsp Old Bay seasoning
  • 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. Mix the breadcrumbs and Old Bay and place in a shallow dish. Coat the fish in breadcrumbs on both sides.

3

Dip the fish in flour on both sides, then in the eggs, and then in the breadcrumbs. Repeat with all the fish pieces.

4

Place on baking sheet sprayed with cooking spray. Spray additional cooking sprayon top of the fish. Bake for about 16-20 minutes until fish is flaky.

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Nutritional Facts
Serving Size: 6 oz.
Amount Per Serving
Calories 294
Calories from Fat 33
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
6%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 197mg
31%
Sodium 825mg
36%
Total Carbohydrate 22g
7%
Dietary Fiber 1g
5%
Sugars 1g
Protein 42g

* 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™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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