Crunch Oven Fried Fish - Just Fish/Seafood Recipes


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Crunch Oven Fried Fish

1 lb Fresh or frozen orange roughy or other white fish fillets
1/2 " thick
1/4 c Flour
1/4 ts Salt
1/4 ts Lemon pepper seasoning
1 Egg white
1/4 c Fine dry bread crumbs
1/4 c Cornmeal
1 1/2 ts Finely shredded lemon peel
1/2 ts Dried basil, crushed Nonstick cooking spray

Chutney Tartar Sauce:
1/4 c Plain fat free yogurt
2 tb Fat free mayonnaise or salad dressing
2 tb Snipped chutney
1 ts Balsamic vinegar


Thaw fish if frozen and cut into serving size pieces. Combine flour, salt and lemon pepper seasoning in shallow dish; set aside. Beat egg white in a bowl until frithy. Combine bread crumbs, cornmeal, lemon peel and basil. Dip top of fish fillets into flour mixture, shaking off any excess. Dip into egg white; coat with bread crumb mixture. Spray an unheated shallow baking pan with nonstick spray. Place fillets in baking pan, coating side up, tucking under any thin edges. Bake at 450 6-12 minutes or till fish flakes easily with a fork. Serve fish with Chutney Tartar sauce. 4 servings.


TARTAR SAUCE: Stir together all ingredients. Makes 1/2 cup.