Crispy Oven Fried Fish

Source: Dr. Dorothy Height, National Council of Negro Women
Servings: 4

1/2 cup seasoned dry, fine bread crumbsCrispy Oven Fried Fish
1 tablespoon grated Parmesan cheese
2 teaspoons grated lemon peel
3/4 teaspoon dried marjoram leaves
1/2 teaspoon paprika
1/4 teaspoon dried thyme leaves
1/8 teaspoon garlic powder
4 flounder or sole fillets (about 1 pound)
3 tablespoons lemon juice
2 tablespoons white wine
1 tablespoon cooking oil*

  1. Heat oven to 425º F. Oil 13x9x2-inch pan
  2. Combine bread crumbs, Parmesan cheese, lemon peel, marjoram, paprika, thyme and garlic powder in shallow pan.
  3. Rinse fish fillets, Pat dry.
  4. Combine lemon juice and wine in shallow pan. Dip each fillet in lemon mixture, then in crumb mixture, coating well.
  5. Place fish in pan. Drizzle with cooking oil.
  6. Bake at 425º F for 20 to 25 minutes or until fish flakes easily when tested with fork.

Per Serving: 175 calories, Fat 6 g (50 Calories or 28% of total calories), Saturated Fat 1 g (less than 5% of total calories), Carbohydrates 7 g, Protein 24 g, Cholesterol 60 mg, Sodium 180 mg

From The Black Family Dinner Quilt Cookbook Health Conscious Recipes & Food Memories with Dorothy I. Height & The National Council of Negro Women, Inc. Published by The Wimmer Companies, 1993.

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