Ingredients
- 1½ pounds cod (or haddock (without the skin)
- 2 large eggs
- 1 tablespoon olive oil
- 1½ cups bread crumbs (may need slightly more)
- salt
- pepper
Instructions
- Preheat the oven to 450°
- Set aside a large sheet pan lined with parchment paper
- Cut the fish into four 6 oz portions
- Beat the eggs and olive oil in a bowl that’s wide and shallow enough to also hold a piece of fish. Sprinkle the eggs with salt and pepper, and set aside
- In a separate bowl, add the bread crumbs
- Dip a piece of fish into the beaten egg, and covering it completely. Then, place the fish into the bread crumbs, and cover it with crumbs. Place the fish on the sheet pan, and repeat with the remaining fish. Use additional bread crumbs, if needed
- Bake the fish for 12-14 minutes, or until the fish is cooked to your liking
Notes
You can use fresh or dried bread crumbs
Nutrition Facts
Baked "Fried" Fish
Amount per Serving
Calories
366
% Daily Value*
Fat
9
g
14
%
Saturated Fat
2
g
13
%
Trans Fat
0.01
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
4
g
Cholesterol
166
mg
55
%
Sodium
434
mg
19
%
Potassium
817
mg
23
%
Carbohydrates
29
g
10
%
Fiber
2
g
8
%
Sugar
3
g
3
%
Protein
39
g
78
%
Vitamin A
203
IU
4
%
Vitamin C
2
mg
2
%
Calcium
115
mg
12
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.