"Fried" Whiting Fish Fillets (oven-fried)
Total Calories per Serving:
259
Fat Calories per Serving:
53
Percent Fat Calories per Serving:
20.46%
Portion -
4 oz fillet
Recipe serves two
Ingredients
2 – 4 oz boneless whiting fillets
½ cup of McCormick Fish Fry mix
2 egg whites
Cooking spray
Directions
Preheat oven to 400 degrees. Spray the bottom of an aluminum cookie pan evenly until fully covered.
Pour seafood mix into a small flat container. Carefully, dredge fish pieces on both sides through the egg whites, then dredge on both sides through the Fish Fry mix.
Place in pan. Bake on each side for about 5 to 10 minutes until browned. Turn and heat for about an additional 5 to 10 minutes until browned on both sides.
Serving Suggestions
Serve with tartar sauce (add in additional calories) or hot sauce.
| Nutrition Data |
| Serving Size |
4 oz fillet |
| Total Calories |
259 |
| Calories from Fat |
53 |
| % Daily Value |
| Total Fat Grams |
1 |
2.00% |
| Saturated Fat Grams |
3 | |
| Trans Fat Grams |
0 | |
| Polyunsaturated Fat Grams |
0 | |
| Monounsaturated Fat Grams |
0 | |
| Cholesterol MG |
43 | |
| Sodium MG |
724 | |
| Total Carbs |
20 |
6.67% |
| Fiber Grams |
0 | |
| Sugar Grams |
0 | |
| Protein Grams |
37 |
|
| 