OVEN-FRIED FISH RECIPE: HOW TO MAKE IT - TASTE OF HOME
When you're looking for a fast, flavorful meal, look no further than fish! Parmesan cheese and special seasonings add a bit of an Italian flair to these fillets. Not only is this recipe low in fat, it's delicious as well. So it's sure to please everyone in the family.
Provided by Taste of Home
Categories Dinner
Total Time 25 minutes
Prep Time 15 minutes
Cook Time 10 minutes
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Place fish in a greased 13-in. x 9-in. baking dish. Brush with butter. In a small bowl, combine the remaining ingredients; sprinkle over fish. , Bake, uncovered, at 425° for 10-15 minutes or until the fish flakes easily with a fork.
Nutrition Facts : Calories 261 calories, FatContent 9g fat (0 saturated fat), CholesterolContent 78mg cholesterol, SodiumContent 753mg sodium, CarbohydrateContent 15g carbohydrate (0 sugars, FiberContent 0 fiber), ProteinContent 30g protein. Diabetic Exchanges 4 lean meat
HERB & GARLIC BAKED COD WITH ROMESCO SAUCE & SPINACH ...
White fish is such a good source of lean protein and this herby baked cod with fresh greens makes a tasty, low-calorie, healthy supper option
Provided by Sara Buenfeld
Categories Fish Course, Lunch, Main course, Supper
Total Time 30 minutes
Prep Time 10 minutes
Cook Time 20 minutes
Yield 2
Number Of Ingredients 12
Steps:
- Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer. Mix 1 tbsp rapeseed oil with the thyme and garlic, spoon over the fish, then grate over the lemon zest. Bake for 10-12 mins until the fish is moist and flakes easily when tested.
- Meanwhile, heat the remaining oil in a non-stick pan and fry the pepper and leeks for 5 mins until softened. Add the almonds and cook for 5 mins more. Tip in the tomato purée, 5 tbsp water, the bouillion powder and vinegar, and cook briefly to warm the mixture through.
- Add the juice of up to half a lemon and blitz with a stick blender until it makes a thick, pesto-like sauce. Serve with the fish and the wilted spinach.
Nutrition Facts : Calories 409 calories, FatContent 24 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 11 grams carbohydrates, SugarContent 9 grams sugar, FiberContent 8 grams fiber, ProteinContent 33 grams protein, SodiumContent 0.3 milligram of sodium
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