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Baked Fish Fillets (Cooking for 2)

Fabulous Fish

Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Success

Any medium-firm fish, such as haddock or cod, about 3/4 inch thick, would work well in this recipe.

1 review

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Simplicity at its finest. Fish is baked with the least amount of fuss! From eatbetteramerica.

Prep Time:15 min

Start to Finish:45 min

makes:2 servings

1	cup Whole Grain Total® cereal
1	tablespoon canola oil
1	tablespoon lemon juice
1/4	teaspoon salt
1/8	teaspoon pepper
1/8	teaspoon dried dill weed, if desired
1/2	lb fish fillets

1.	Heat oven to 350°F. Grease 8-inch square pan with shortening. Crush cereal;* set aside. In shallow dish or pie plate, mix melted butter and lemon juice; set aside. In another shallow dish or pie plate, mix salt, pepper and dill weed.
2.	Dip each piece of fish into butter mixture. Sprinkle both sides with salt mixture; coat with cereal, and place in pan.
3.	Bake uncovered 25 to 30 minutes or until fish flakes easily with fork.
*To crush cereal, place in plastic bag or between sheets of waxed paper; crush with rolling pin.
High Altitude (3500-6500 ft): Bake 30 to 35 minutes.

Nutritional Information

1 Serving: Calories 230 (Calories from Fat 80); Total Fat 9g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 60mg; Sodium 520mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 4g); Protein 23g % Daily Value*: Vitamin A 8%; Vitamin C 35%; Calcium 70%; Iron 70% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 MyPyramid Servings: 2 tsp Fats & Oils, 3 oz-equivalents Meat & Beans
*% Daily Values are based on a 2,000 calorie diet.

1 Review

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I use butter cooking spray instead of the melted butter , less fat and less calories. I also cut he cooking time down to 15 minutes because the fish will continue to cook in a glass baking dish if left to sit a few minutes.
Posted at 11:43 AM on February 9 2009 by DennyNWIA