fish

crispy oven-fried fish

ingredients

• 1  pound  fresh or frozen skinless fish fillets, 1/2 to 3/4 inch thick
• 1/4  cup  milk
• 1/3  cup  all-purpose flour
• 1/3  cup  fine dry bread crumbs
• 1/4  cup  grated Parmesan cheese
• 1/2  teaspoon  dried dillweed
• 1/8  teaspoon  black pepper
• 2  tablespoons  butter, melted

directions

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into four serving-size pieces, if necessary. Measure thickness of fish; set aside. Place milk in a shallow dish. Place flour in another shallow dish. In a third shallow dish combine bread crumbs, cheese, dillweed, and pepper. Add melted butter; stir until combined.

2. Dip fish in milk; coat with flour. Dip again in milk, then in crumb mixture to coat all sides. Place fish on a greased baking sheet. Bake, uncovered, in a 450 degree F oven for 4 to 6 minutes per 1/2-inch thickness or until fish begins to flake when tested with a fork.

3. Makes 4 servings

nutrition facts

• Calories242, 
• Total Fat (g)9, 
• Saturated Fat (g)5, 
• Cholesterol (mg)71, 
• Sodium (mg)423,
• Carbohydrate (g)13, 
• Fiber (g)1, 
• Protein (g)24, 
• Vitamin C (DV%)2, 
• Calcium (DV%)14,
• Iron (DV%)8, 
• Starch (d.e.)1, 
• Very Lean Meat (d.e.)3, 
• Fat (d.e.)1, 
• Percent Daily Values are based on a 2,000 calorie diet

Recipe Sources: BHG.com