Oven Baked Fish(Light; Nonfat)
A light, crispy baked fish coated with seasoned cracker crumbs, perfect for a healthy dinner option that pairs well with lemon wedges and simple sides.
Ingredients
Instructions
- Preheat oven to 425°F (220°C).
- Process the fat-free crackers into fine crumbs using a food processor or blender.
- Stir the dry mustard powder into the cracker crumbs.
- In a broad shallow bowl, beat the egg white with the nonfat milk.
- Spread the cracker crumbs on a plate.
- Dip each fish fillet into the egg white mixture, then turn to coat all surfaces with the cracker crumbs.
- Place the coated fillets on a baking sheet.
- Bake at 425°F (220°C) for about 15 minutes until the coating is crisp and the fish flakes easily with a fork.
- Serve with lemon wedges if desired.
Tips & Substitutions
For a gluten-free option, substitute fat-free crackers with gluten-free breadcrumbs. You can also enhance flavor by adding herbs like parsley or dill to the cracker mixture. If you prefer a bit of spice, consider adding paprika or cayenne pepper. Ensure the fish is fresh for the best texture and taste, and feel free to experiment with different fish varieties, such as tilapia or cod.
Serving Suggestions
This oven-baked fish pairs beautifully with a side of steamed vegetables or a fresh salad. Consider serving it alongside Lemon Fruit Dip(Appetizer) for a refreshing contrast. For a heartier meal, serve with a side of quinoa or brown rice. Finish the meal with a light dessert like Chocolate Chip Pecan Cake to complement the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 375°F (190°C) for about 10 minutes to keep the coating crispy. Avoid microwaving, as it may make the coating soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Oven Baked Fish(Light; Nonfat) contains roughly 627 calories, with 18g protein, 70g carbohydrates, and 30g fat. It is an excellent source of protein (36% of the Daily Value) and iron (33% of the Daily Value), and a good source of calcium and dietary fiber. Note that it is relatively high in sodium, at 700mg per serving (30% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just make sure to thaw them completely before coating and baking. Pat them dry with paper towels to ensure the coating adheres well.
What can I use instead of egg white?
If you're looking for an egg substitute, you can use 1 tablespoon of aquafaba (the liquid from canned chickpeas) or 1 tablespoon of unsweetened applesauce as a binding agent for the cracker crumbs.
How do I know when the fish is done cooking?
The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). Keep an eye on the coating to ensure it doesn't burn while baking.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).