Low-Sodium Oven Fried Fish Recipe


Health IndexHealthyMethod
Main Ingredient


 Skinless fish fillets1 Pound (Fresh Or Frozen)
 Nonstick spray coating1
 Reduced-sodium soy sauce1 Tablespoon
 Fine dry bread crumbs1⁄4 Cup (4 tbs)
 Margarine/Butter2 Teaspoon, melted
 Finely shredded orange peel1 Teaspoon

Nutrition Facts

Serving size: Complete recipe

Calories 549 Calories from Fat 179

% Daily Value*

Total Fat 20 g31.2%

Saturated Fat 1.8 g9%

Trans Fat 0 g

Cholesterol 300 mg

Sodium 995.5 mg41.5%

Total Carbohydrates 12 g4%

Dietary Fiber 1.2 g4.8%

Sugars 1 g

Protein 83 g165.1%

Vitamin A 7.6% Vitamin C 11.4%

Calcium 27.4% Iron 5.3%

*Based on a 2000 Calorie diet


Thaw fish, if frozen.
If necessary, cut the fish into 4 serving-size portions.
Measure thickness of fish.
Spray a 12x7 1/2 X 2-inch baking dish with non-stick coating.
Place fish in a single layer in the dish, tucking under any thin edges.
Brush fish with soy sauce.
In a small mixing bowl stir together bread crumbs, margarine or butter, and orange peel.
Sprinkle crumb mixture on top of fish.
Bake in a 450° oven till fish just flakes with a fork.
Allow 4 to 6 minutes for each 1/2-inch thickness of fish.