Friday, March 11, 2011

Oven Fried Fish - 4 Points

I hope you are enjoying your Friday. Here is a simple, meatless Friday dish.

Oven Fried Fish
1 lb tilapia fillets
1/4 cup regular soy milk
1/2 cup seasoned bread crumbs
1 tsp salt

1. Pour milk into a shallow dish; mix in salt. Pour crumbs into a separate, shallow dish.
2. Dip fish first into the milk, then into the crumbs to coat. Place fillets on a baking stone or non stick baking sheet.
3. Spray fish using a kitchen spritzer (half a spray). Turn the fish and spray again (half a spray again).
4. Bake, uncovered, for 10 minutes at 400 degrees.
5. Yields 4, 4 point servings

I read in the January/February issue of Health that a kitchen spritzer delivers about 1 tsp of olive oil with a full spray. Therefore, I added that point into the recipe. I was happy to see the magazine list a kitchen spritzer as one of their favorite weight loss tools; it certainly is one of mine! Someday, I really should sell Pampered Chef- I give them so many free plugs!


  1. I know what you mean about the free plugs. I feel like I'm always doing that too. I love this dish since I'm always looking for new ways to cook fish.

  2. I'm definitely trying this because I have panko bread crumbs to use! However, I'll try and substitute buttermilk for the soy because I have to use that as well. Great recipe and post!

  3. Looks like a good recipe!! I love fish, we had halibut tonight. Yum!

  4. I love oven fried fish. Can't wait to have it again. Hope you have a great weekend.

  5. This oven fired fish looks crispy and delicious.

  6. Love the ease, love my tilapia and love the points value (I have been eating on the high side this week).

  7. Your oven fried fish looks so golden crisp!

  8. THanks, everyone. I've had so much fun catching up on your blogs this afternoon.


Thanks for your comments!