How to make baked fish fillets

Baked fish fillets have fewer calories than fried.

Baked fish fillets are a fast and easy way to get a nutritious dinner on the table for your family. White fish provide protein and several B vitamins, including niacin (B3) and pyridoxine (B6), along with a host of essential minerals. They are not an oily species, so you need to cover them with a sauce or bread crumbs to prevent drying out in the oven. There are two types of white fish: flat and round. Buy flat fish for oven fillets, including flounder, sole, halibut, plaice, brill and dab among others. Alter your selection of spices for variety.

Things You'll Need

• Flounder or other white fish fillets
• Butter
• 1 egg
• Seasoned breadcrumbs
• Tartar or cocktail sauce

Instructions

1. Preheat oven to 425 degrees Fahrenheit.

2. Grease a glass oven dish with butter. The butter adds flavor and prevents sticking.

3. Beat an egg and place in a shallow bowl.

4. Spread seasoned breadcrumbs in a flat layer on wax paper. Alternately, add your favorite seasonings to plain breadcrumbs and stir to blend thoroughly.

5. Dip each fish fillet, one at a time, in the beaten egg.

6. Immediately coat the fillet with the seasoned breadcrumbs.

7. Place the fish fillets in the oven dish without touching each other. Bake uncovered for 10 minutes on each side. Check that they are completely cooked; they should be flaky.

8. Serve immediately with tartar or cocktail sauce.

Tips & Warnings

• You can substitute margarine for the butter.

• Some glass ovenware may shatter at high temperatures or sudden changes in temperature.

References

• Help With Cooking; White Fish with Information on Vitamins, Minerals, Fat, Oils and Toxins; 2011
• M&J Seafood: Species Information: Flat Fish
• Recipes 4 Us UK: Types of Fish