The Easiest Low Fat Baked Fish Fillets Food

EASY OVEN-BAKED FISH

Easy Oven-Baked Fish image

When you need to get dinner on the table in a hurry, this easy oven-baked fish is more than ideal. Ready to serve in 20 minutes, it's a great healthy dinner recipe that the whole family will love.

Provided by Tanya

Time 20m

Number Of Ingredients 3

Ingredients

2 lbs white fish filets (cod, tilapia, halibut, etc)
2 Tablespoon olive oil
4 teaspoon fish seasoning (or seasoning of choice)

Steps:

Preheat oven to 375 degrees Fahrenheit.
Dry fish filets with a paper towel or clean kitchen towel. Place on a large sheet pan and rub the oil over the fish filets, covering both sides.
Sprinkle the filets with the seasoning.
Place in the preheated oven for 15-20 minutes, until the fish is flaky and has reached an internal temp of 145 degrees Fahrenheit.

Nutrition Facts : Calories 261 kcal, Carbohydrate 3 g, Protein 41 g, Fat 9 g, SaturatedFat 1 g, Cholesterol 98 mg, Sodium 124 mg, Fiber 2 g, Sugar 1 g, UnsaturatedFat 6 g, ServingSize 1 serving

EASY BAKED TILAPIA WITH FRESH LEMON AND GARLIC

Easy Baked Tilapia with Fresh Lemon and Garlic image

Flaky and tender Baked Tilapia fish fillets are an easy, delicious, and healthy option for lunch or dinner. Ready in less than 30 minutes, this crispy oven-baked tilapia is one of the best fish recipes out there!

Provided by Rena

Categories Main Course

Time 20m

Number Of Ingredients 10

Ingredients

2 tablespoons olive oil
3-4 cloves garlic (minced)
1 teaspoon Italian seasoning
20 ounces tilapia fillets (fresh or frozen; thawed )
2 cups cherry tomatoes
8 ounces broccolini
Kosher salt (season to taste)
Kosher pepper (season to taste)
1 lemon (sliced into wedges)
2 tablesponos fresh parsley (minced)

Steps:

Preheat the oven to 400F and place a rack on the top. Line a large baking tray with parchment paper.
In a small bowl combine the oil with garlic and Italian seasoning. Place the fish fillets on one side of the prepared sheet pan.
Next to the tilapia, add the cherry tomatoes and broccolini in a single layer. Baste everything with the garlic-oil mixture. Season with salt and pepper.
Bake for 15 minutes until the fish is opaque and flaky.
Serve with lemon slices and fresh parsley.

Nutrition Facts : Calories 247 kcal, Carbohydrate 11 g, Protein 32 g, Fat 10 g, SaturatedFat 2 g, Cholesterol 71 mg, Sodium 100 mg, Fiber 2 g, Sugar 4 g, UnsaturatedFat 7 g, ServingSize 1 serving

KITTENCAL'S LOW FAT BAKED PARMESAN FISH FILLETS

Kittencal's Low Fat Baked Parmesan Fish Fillets image

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

Ingredients

2 lbs fish fillets (use your choice of fish)
2 egg whites
1 tablespoon water
3/4 cup dry breadcrumbs
1/4 cup grated parmesan cheese
3/4 teaspoon dried Italian seasoning (rubbed between fingers to release the flavors)
2 teaspoons dried parsley
1/2 teaspoon paprika
1 teaspoon garlic powder (garlic lovers use more)
1/2 teaspoon seasoning salt (can use more or use white salt)
1/2 teaspoon fresh ground black pepper
1 pinch cayenne pepper (optional)

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

BAKED FISH FILLETS

Baked Fish Fillets image

This is a wonderful alternative to fried fish, coating the fish with butter and baking at high heat is the secret to the success of this recipe --- use meaty fillets of fish for this if possible --- FOR LOW-FAT OPTION; whisk together 2 egg whites with 2 tablespoon cold water, dip the fish into the mixture, allow excess to drip off, use in place of melted butter.

Provided by Kittencalrecipezazz

Categories High Protein

Time 30m

Yield 4-6 serving(s)

Number Of Ingredients 9

Ingredients

1/3 cup dry breadcrumbs
2 -4 tablespoons grated parmesan cheese
1 -2 tablespoon paprika
2 teaspoons dried basil
1/2 teaspoon garlic powder (or more) (optional)
3/4 teaspoon salt (or to taste, I use seasoned salt for this!)
1/2 teaspoon fresh ground black pepper (or to taste) or 1/2 teaspoon lemon pepper (or to taste)
1 -2 lb fish fillet, of your choice
1/4 cup butter, melted (or use a healthy butter alternative)

Steps:

Set oven to 500° F (bottom oven rack).
Grease a shallow baking dish (enough to hold all fish without overcrowding).
In a shallow bowl, combine first 7 ingredients.
Brush fish fillets with melted butter, then dip into crumb mixture.
Place in a greased baking pan.
Bake uncovered at 500°F for 10 minutes, or until fish flakes easily with a fork.
Delicious!

Nutrition Facts : Calories 273.3, Fat 13.9, SaturatedFat 8.1, Cholesterol 95, Sodium 731.2, Carbohydrate 7.8, Fiber 1.2, Sugar 0.8, Protein 28.5

BAKED LEMON HADDOCK

Baked Lemon Haddock image

After testing out a ton of fish recipes, I've decided this baked haddock version is the best. The mix of crunchy topping and lemon is just delicious. -Jean Ann Perkins, Newburyport, Maryland

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 6 servings.

Number Of Ingredients 6

Ingredients

2 pounds haddock fillets
1 cup seasoned dry bread crumbs
1/4 cup butter, melted
2 tablespoons dried parsley flakes
2 teaspoons grated lemon zest
1/2 teaspoon garlic powder

Steps:

Preheat oven to 350°. Cut fish into 6 serving-sized pieces. Place in a greased 11x7-in. baking dish. Combine remaining ingredients; sprinkle over fish. Bake until fish just begins to flake easily with a fork, 20-25 minutes.

Nutrition Facts : Calories 269 calories, Fat 9g fat (5g saturated fat), Cholesterol 108mg cholesterol, Sodium 446mg sodium, Carbohydrate 13g carbohydrate (1g sugars, Fiber 1g fiber), Protein 32g protein. Diabetic Exchanges

More about "the easiest low fat baked fish fillets food"

BAKED HADDOCK - EASY AND DELICIOUS! - HINT OF HEALTHY

Web Jul 23, 2021 Coat the fish with breadcrumbs and seasoning on all sides. Place the breaded haddock fillets in a baking dish, or on a baking sheet. …
From hintofhealthy.com
5/5 (2)
Calories 390 per serving
Category Dinner

The Easiest Low Fat Baked Fish Fillets Food

EASY OVEN-BAKED FISH

When you need to get dinner on the table in a hurry, this easy oven-baked fish is more than ideal. Ready to serve in 20 minutes, it's a great healthy dinner recipe that the whole family will love.

EASY BAKED TILAPIA WITH FRESH LEMON AND GARLIC

Flaky and tender Baked Tilapia fish fillets are an easy, delicious, and healthy option for lunch or dinner. Ready in less than 30 minutes, this crispy oven-baked tilapia is one of the best fish recipes out there!

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.

BAKED FISH FILLETS

BAKED LEMON HADDOCK

After testing out a ton of fish recipes, I've decided this baked haddock version is the best. The mix of crunchy topping and lemon is just delicious. -Jean Ann Perkins, Newburyport, Maryland

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