Healthy Low Fat Baked Fish Food
THE EASIEST - LOW-FAT BAKED FISH FILLETS
Photo shows Basa Fillets. Can use any type of fish fillets. For thicker fillets-cook a little longer and after 20 minutes, check every few minutes for being cooked through. Serve with steamed veges and either lemon juice or sauce of your choice. Photo shows baked Basa Fillet with recipe#278879. For a gluten-free diet check the seasonings are GF.
Provided by Jubes
Categories Australian
Time 25m
Yield 4 serving(s)
Number Of Ingredients 3
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
Make and share this Cajun Low-Fat Baked Fish recipe from Food.com.
Provided by Miss Annie in Indy
Categories Cajun
Time 15m
Yield 2-4 serving(s)
Number Of Ingredients 5
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
A great lower fat alternative to fried fish, use you choice of fish for this --- all spice amounts may be adjust to taste, depending on the size of your fish fillets you may have some breading left over just refrigerate to use for another time.
Provided by Kittencalrecipezazz
Categories < 30 Mins
Time 25m
Yield 6 serving(s)
Number Of Ingredients 12
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).
Nutrition Facts : Calories 238.9, Fat 3.3, SaturatedFat 1.1, Cholesterol 86.8, Sodium 300, Carbohydrate 10.7, Fiber 0.8, Sugar 1, Protein 39.3
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