Recipes: Simple Baked Fish with Corn Bread Crust

Last update: February 28, 2007 - 6:00 PM

Simple Baked Fish with Corn Bread Crust

Serves 4.

Note: If the only available fillets are large, cut two of them in half to make four servings. For testing purposes, we used Kraft Zesty Italian dressing.

• 4 boneless, skinless fish fillets (about 6 oz. each, 1 to 1¹/₂in. at thickest), such as tilapia, catfish or trout (see Note)

• Salt and pepper to taste

•¹/₃c. bottled Italian dressing (see Note)

• 1 large corn muffin, for²/₃c. coarse crumbs

• 1 lemon

Directions

Preheat oven to 400 degrees. Spray an oblong glass baking dish with cooking-oil spray. Lightly season each fillet with salt and pepper and place in the dish. (The thin edges may overlap.) Pour the dressing evenly over the fish.

Crumble the corn muffin, and sprinkle the crumbs over the fish. Place the dish in the preheated oven, and bake until the dressing bubbles at the edges, the crumbs lightly brown and the thickest part of the fillets are opaque and flake easily with a fork, about 15 to 20 minutes.

While fish is baking, quarter the lemon and set aside. When the fish is done, remove it from the oven, squeeze the juice from the lemon quarters over the fish and serve immediately.

Nutrition information per serving:

Calories 237 Fat 7 g Sodium 450 mg

Carbohydrates 9 g Saturated fat 1 g Calcium 41 mg

Protein 33 g Cholesterol 100 mg Dietary fiber 1 g

Diabetic exchanges per serving: ½ bread/starch, 4½ very lean meat, ½ fat.