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Serves 4-6 | Prep Time: 10 min | Cook Time: 10 min

Here’s a low fat version of fried fish. Simply coat chunks of white fish fillets in breadcrumbs and bake in a hot oven. Serve with russet fries baked alongside.


  • 1 1/4 pounds firm white fish, such as cod or halibut
  • 1 egg lightly beaten
  • 1 1/2 cups breadcrumbs
  • 1 tsp dried mixed herbs
  • 1 tsp paprika
  • Freshly ground black pepper


  • Preheat oven to 450 degrees. Place a large cookie sheet coated with nonstick cooking spray in the oven.
  • Meanwhile cut fish into chunks. Put beaten egg into a small bowl, and combine breadcrumbs, herbs, paprika and pepper in a large shallow bowl.
  • Remove cookie sheet from oven.
  • Dip the fish first into the egg and then into the breadcrumb mixture and on to the cookie sheet. Repeat with each piece of fish.
  • Bake for 8-10 minutes, turning once, until fish is cooked through.

Nutritional Information Per Serving

  • Calories 195
  • Calories from Fat 29
  • Total Fat 3.2g (sat 0.7g)
  • Cholesterol 106mg
  • Sodium 248mg
  • Carbohydrate 12.1g
  • Fiber 2g
  • Protein 29.4g
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