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Oven Fried Fish Fillets (Serves 2)

This fish recipe is so easy and so delicious that very soon you’ll have the ingredients memorized.  Use your favorite fish fillets, remembering that orange roughy and sole are two of the mildest choices.

1 pound orange roughy, sole, perch, cod or flounder fillets
1 tablespoon reduced calorie mayonnaise
6 tablespoons fine dry bread crumbs
2 tablespoons minced fresh parsley
1/2 teaspoon paprika
Lemon wedges for garnish, if desired

1. Coat fillets with mayonnaise.

2. On flat plate, combine bread crumbs, parsley and     paprika.  Dredge coated fillets in bread crumb mixture.

3. Arrange fillets on baking sheet lined with parchment     paper or coated lightly with cooking spray.

4. Bake in preheated 450 degree oven for 12 minutes or     until fillets flake easily with a fork.

 

Nutritional information per serving
267 calories, 36 grams protein, 3 grams fat, 23 grams carbohydrate, 3 grams fiber, 87 milligrams cholesterol, 295 milligrams sodium