Oven "fried" Fish Fillets - Just Fish/Seafood Recipes


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Oven "fried" Fish Fillets

1 lb. frozen Flounder or Sole Fillets, thawed
2 Tbsp. plain low fat yogurt
1 Tbsp. polyunsaturated oil
1 1/2 tsp. lemon (or lime) juice
4 Tbsp. packaged bread crumbs
1 tsp. seasoned salt
1/2 tsp. pepper
Paprika (opt.)


Preheat oven to very hot, 475 degrees F . Spray a non-stick cookie sheet or shallow baking pan liberally with cooking spray (or wipe with vegetable oil). Combine yogurt, oil and juice in a shallow dish; mix well. Sprinkle bread crumbs on wax paper. Dip Fillets in the yogurt mixture, then press into the crumbs, lightly coating both sides. Arrange fish in a single layer on the cookie sheet. Sprinkle with salt, pepper and paprika, if using. Bake fish, uncovered, in preheated very hot oven, 475 degrees F , for 8 minutes (or longer, depending on thickness of the Fillets). Do not turn Fillets. Fish is done when coating is golden and fish flakes easily. Remove fish with a spatula.