Kittencals Low Fat Baked Parmesan Fish Fillets Food

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).

BAKED FISH FILLETS

Steps:

• Preheat oven to 350 degrees F.
• Spray a baking dish with non-stick cooking spray.
• Arrange fish in dish and add oil, wine, garlic, parsley, lemon juice, and salt and pepper.
• Bake for 10-15 minutes, or until the fish flakes easily.
• Serve with fresh lemon wedges.

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.

LEMON, HERB & PARMESAN CRUSTED FISH

Steps:

• Mix the breadcrumbs with the grated lemon zest, grated Parmesan, chopped parsley, salt and pepper.
• Season the 4 skinless fish fillets. Pan fry in a little oil for 2-3 minutes until just tender. Turn over and sprinkle with the crumb mixture. Brown in the pan under a hot preheated grill for 2-3 minutes. Add the butter to the pan with the juice of 1 lemon. Melt around the fish and serve.

PARMESAN FISH FILLETS

Steps:

• In a shallow bowl, combine egg substitute and milk. In another shallow bowl, combine cheese and flour. Dip fillets in egg mixture, then coat with cheese mixture. , Place on a baking sheet coated with cooking spray. Bake at 350° for 20-25 minutes or until fish flakes easily with a fork.

BAKED FILLETS OF FLOUNDER

Steps:

• Sprinkle fish with salt and pepper.
• Place in a single layer on a well-greased baking pan.
• Combine butter, lemon juice, onion, and paprika.
• Pour sauce over fish and at 350 degrees F. for 20-25 minutes until fish flakes easily with a fork when tested for doneness.

BAKED PARMESAN FISH

Steps:

• In a shallow bowl, combine the cheese, flour, paprika, salt and pepper. In another shallow bowl, beat egg and milk. Dip fish fillets into egg mixture, then coat with the cheese mixture. , Arrange in a greased 13-in. x 9-in. baking dish. Bake, uncovered, at 350° for 25-30 minutes or until fish flakes easily with a fork.