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!

9 comments:

  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.

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  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!

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

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

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  5. This oven fired fish looks crispy and delicious.

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

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  7. Your oven fried fish looks so golden crisp!

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

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Thanks for your comments!