Crispy Baked Fish Recipe


Health IndexHealthyCuisine
Main Ingredient


 Non-stick cooking spray1
 Fish fillets20 Ounce (Four 5 Ounce Pieces)
 Lemon juice1⁄3 Cup (5.33 tbs)
 Olive oil4 Teaspoon (1 Tablespoon Plus 1 Teaspoon)
 Dried oregano1 Teaspoon, crumbled
 Salt1⁄4 Teaspoon (Or To Taste)
 White pepper1⁄4 Teaspoon (Or To Taste)
 Instant mashed potato buds2 Cup (32 tbs)

Nutrition Facts

Serving size: Complete recipe

Calories 1009 Calories from Fat 310

% Daily Value*

Total Fat 35 g54.1%

Saturated Fat 3.7 g18.3%

Trans Fat 0 g

Cholesterol 375 mg

Sodium 1361 mg56.7%

Total Carbohydrates 72 g23.9%

Dietary Fiber 6.5 g26.1%

Sugars 2.7 g

Protein 108 g215.3%

Vitamin A 7.2% Vitamin C 66.9%

Calcium 38.8% Iron 14%

*Based on a 2000 Calorie diet


1 Preheat the oven to 500°F. Coat a wire rack with the cooking spray, place the rack on a baking sheet, and set aside. Pat dry the fish fillets on paper toweling.
2 In a medium-size shallow dish, whisk together the lemon juice, oil, oregano, salt, and pepper. Place the potato buds in another medium-size shallow dish. Dip each fish fillet first in the liquid mixture, then in the potato buds, making sure both sides are well coated.
3 Place the coated fillets on the prepared wire rack and bake for 10 minutes. Transfer the fish to individual serving plates and serve with lemon wedges on the side if desired. Accompany with Escarole Sauteed with Garlic.