BAKED FISH
Basic ingredients Tartar sauce (Optional)
2 pounds haddock or tilapia fish fillets,
cut into 8 even-size pieces
oil
1 cup whole wheat flour
½ teaspoon salt
¼ teaspoon black pepper
2 large eggs
¼ cup nonfat milk
8 slices stale whole wheat bread or 2
cups whole wheat bread crumbs
juice from 1⁄2 medium lemon
1⁄2 cup low-fat mayonnaise
1⁄2 cup plain nonfat yogurt
3 tablespoons sweet pickle relish
1⁄4 teaspoon ground black pepper
Preparation:
1. Preheat oven to 375°F.
2. To make your own crumbs, tear whole wheat bread into pieces and crush
between fingers. Or grind in a food processor, if available. Place crumbs in
a medium bowl.
3. In a second medium bowl, mix flour, salt, and black pepper.
4. In a third medium bowl, add eggs and milk. Beat with a fork.
5. Dip each piece of fish into flour and shake o excess. Then dip in egg
mixture and then bread crumbs. Each piece should be fully coated with
crumbs.
6. Lightly coat baking sheet with oil. Place fish pieces on sheet, evenly
spaced. Lightly spray or drizzle oil on top.
7. Bake until fish flakes easily with a fork, about 15–20 minutes.
8. While fish cooks, prepare tartar sauce.
9. Rinse lemon. In a small bowl, squeeze juice. Discard seeds.
10. In a second small bowl, add mayonnaise and yogurt. Whisk with a fork
until smooth. Add relish, black pepper, and 2 teaspoons lemon juice. Stir
until combined.
11. When fish is cooked, serve immediately with fresh lemon slices or tartar
sauce.
Tip Leftovers can be refrigerated for about 1 day. Reheat in oven at 350°F for
10–15 minutes. Add to fish tacos, wraps or salad.
serves 8
26