OVEN FRIED FISH

The Ingredient List

3 Tablespoons margarine or butter
1 Egg, slightly beaten
1 Tablespoon water
1 Tablespoon lemon juice
1/4 Cup all purpose flour
1 Teaspoon onion salt
Dash Pepper
3/4 Cup crushed cereal flakes, crackers or bread crumbs
1 Lbs fish fillets

The Preparation Method

Heat oven to 350F. In 13X9-inch (3-quart) baking dish, melt margarine in oven. In medium bowl, combine egg, water and lemon juice. In shallow pan, combine flour, onion salt and pepper. Coat fish fillets with floor mixture; dip in egg mixture. Roll in cereal flakes. Place fish in baking dish; turn to coat with melted margarine. Bake at 350F for 15 to 20 minutes or until fish flakes easily with fork.
(4 Servings).

Microwave Directions

In shallow microwave-safe bowl, microwave margarine on HIGH for 45 to 60 seconds or until melted. In medium bowl, combine egg, water and lemon juice. In shallow pan, combine flour, onion salt, pepper and 1/2 teaspoon paprika. Coat fish fillets with flour mixture; dip in egg mixture. Roll in cereal flakes. Dip in melted margarine. Place fish on microwave-safe roasting or bacon rack. Microwave on HIGH for 7-8 minutes or until fish flakes easily with fork.

Nutrients Value / Servings
Calories - 260
Protein - 23 g
Carbohydrate - 16 g
Fat - 10 g
Cholesterol - 120 mg
Dietary Fiber - 1 g
Sodium - 730 mg
Potassium - 480 mg
Calcium - 2%
Iron - 10%