Diabetes Forecast

Makeover Favorite: Oven-Fried Fish


The Makeover

Original Recipe,
4-oz. serving
Calories 440
Fat 18 g (Sat. Fat 2.6 g)
Carbohydrate 37 g
Sodium 940 mg

Smart Swaps

Bunches of Crunch: White whole-wheat flour, which is higher in fiber than all-purpose flour, adds a bit more nutrition. Thickly cut panko crumbs add crunch and have less salt than traditional bread crumbs.

Fat Slashers: A bit of reduced-fat mayonnaise is added to the egg batter to produce a rich taste like that of a deep-fat-fried fish, but no oil is used in preparing the fillets.

Rack Secrets: The fish bakes in the oven on a wire rack, so the heat surrounds it evenly and cooks the coating to crunchy perfection.

Per Serving

Calories 245
Fat 7 g (Sat. Fat 1.4 g) Carbohydrate 16 g
(Fiber 1 g, Sugars 1 g)
Cholesterol 130 mg
Sodium 280 mg
Potassium 600 mg
Protein 29 g
Phosphorus 340 mg
Exchanges: Starch 1,
Lean Meat 4

An easy three-step coating method and a baking trick help you create the golden-brown crunch you love on fish fillets without having to use a deep-fat fryer. Catch big savings on fat, carb grams, and sodium.

Oven-Fried Fish

Makes: 4 servings
Serving Size: 4 oz.
Preparation Time: 20 minutes
Cooking Time: 25 minutes

1/4 cup white whole-wheat flour
1/4 tsp. kosher salt
1/4 tsp. ground black pepper

2 eggs, beaten
1 1/2 Tbsp. reduced-fat mayonnaise
1/8 tsp. cayenne pepper or hot sauce

3/4 cup panko bread crumbs
2 Tbsp. finely minced fresh parsley

4 (4 oz. each) halibut or haddock fillets (about 1 to 1 1/2 inches thick)

  1. Preheat the oven to 425 degrees. Coat a wire rack (cooling rack) with cooking spray. Set the wire rack on a baking sheet. Set aside. On a plate, combine the coating ingredients.
  2. In a medium-sized bowl, mix the ingredients for the batter.
  3. On a plate, combine the crumb ingredients.
  4. Dredge both sides of each fish fillet in the flour mixture. Dip each piece of fish into the batter. Then coat both sides of each fillet with the panko crumb mixture.Place the fish fillets on the prepared wire rack on the baking sheet. Bake the fish for about 25 minutes, until golden brown and cooked through.


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