Healthy Low Fat Baked Fish Food

THE EASIEST - LOW-FAT BAKED FISH FILLETS

Steps:

• Pre-heat oven to 180°C if using fan-forced oven or 200°C if not using a fan-forced oven.
• Use cooking spray oil to spray a baking tray/sheet.
• Place fish in a single layer on the tray, Skin-side down if their is skin. Sprinkle with all-purpose seasoining spice mix or spices/herbs of your choice. Spray fish lightly with cooking oil.
• Bake for 15-20 minutes. For thicker fish check after 20 minutes, every couple of extra minutes, to check for being cooked through.
• Serve with steamed veges and sauce of your choice or lemon juice.

CAJUN LOW-FAT BAKED FISH

Steps:

• Heat oven to 400 degrees.
• Line baking pan with aluminum foil (optional, but makes clean-up a breeze!).
• Lay fish in pan.
• Spray with butter flavor spray.
• Sprinkle with cajun seasonings and bread crumbs.
• Flip fish over and repeat steps.
• Place in oven, bake about 3-5 minutes, flip fish and bake other side.
• Cook until fish flakes easily with a fork.
• Cooking time will depend on thickness of fish used.

KITTENCAL'S LOW FAT BAKED PARMESAN FISH FILLETS

Steps:

• Preheat oven to 500 degrees F.
• Set oven rack to lowest position.
• Coat/spray a baking sheet with cooking spray.
• In a shallow bowl whisk egg whites with water.
• In a bowl combine the breadcrumbs with Parmesan cheese and next 7 dry spices (you may omit the cayenne).
• Dip the fish firstly into the egg whites allowing any excess to drip off.
• Place a small amount of the crumb mixture onto a plate then coat in the breadcrumb mixture pressing down with hands to firmly pack the coating onto the fish adding more crumbs onto the plate as needed to coat each fillet (do not use the whole amount of crumbs on the plate at one time or they may get soggy).
• Place the breaded fish onto baking sheet.
• Bake in preheated 500 degree F oven for about 10 minutes or until the fish flakes with a fork (baking time will vary depending on the thickness of the fillets do not over cook the fillets).