HERBED BAKED FISH FILLETS

  • 1 to 1 1/2 lbs fish fillets
  • 1/2 x. whole wheat flour
  • 1/2 tsp. garlic powder
  • 1/2 tsp. oregano
  • 1 tsp. freshly grated ginger
  • 1 egg white
  • 1/2 c. plain low fat or nonfat
    yogurt

    Combine flour and herbs. Dip fish
    in egg white then in flour mixture.
    Place fish in single layer in baking
    pan. Spoon yogurt over fish. Bake
    in preheated 400 degrees oven
    about 15 minutes. Makes 4
    servings. The yogurt keeps the
    fish from becoming dry.
BUTTER HERB BAKED FISH

  • 1/2 c. butter
  • 2/3 c. crushed saltine crackers
  • 1/4 c. grated Parmesan cheese
  • 1/2 tsp. each basil leaves,
    oregano leaves and salt
  • 1 lb. sole, scrod

Preheat oven to 350 degrees. In
13x9 inch baking pan melt butter in
preheated oven 5-7 minutes.
Meanwhile in a 9 inch pie pan
combine cracker crumbs,
Parmesan cheese, basil, oregano,
salt and garlic powder. Dip fish fillet
in melted butter and then in crumb
mixture. Arrange fillets in baking
pan. Bake near center of 350
degree oven for 25-30 minutes.
BAKED FISH IN HERBS

  • 1 tbsp. oil or butter
  • 1 lb. fish fillets (sole or flounder
    is best)
  • 1 lemon
  • 1 tsp. each: diced parsley,
    chives and rosemary

    Melt butter and pour into shallow
    baking dish. Arrange fillets in dish.
    Cut lemon in half. Squeeze about
    one tablespoon juice over fillets.
    Sprinkle with herbs. Slice
    remaining lemon half into thin
    slices. Arrange on top of fillets.
    Bake at 450 degrees 12 minutes
    or until fish flakes easily with a
    fork. Each 4 ounce serving
    contains 115 calories.
BAKED HERBED FISH - QUICK

  • 2 lb. white fish fillets (halibut; Chilean sea bass)
  • Tbsp. olive oil
  • 1/2 tsp. lite garlic salt
  • 1/2 tsp. marjoram leaves
  • 1/3 tsp. thyme leaves
  • 1/4 tsp. garlic powder
  • 1/8 tsp. white pepper
  • 2 bay leaves
  • 1/2 c. chopped onion
  • 1/2 c. of white wine or skim milk
  • Lime/lemon wedges to garnish

    Preheat oven to 350 degrees. Wash fish, pat dry
    and place in dish. Combine oil with lite salt and
    herbs. Dribble over fish.
    Top with bay leaves and onions. Sprinkle with
    paprika. Pour wine or skim milk over all. Bake,
    uncovered, for 20 to 30 minutes or until fish flakes
    easily with a fork. Serve with lime or lemon wedges.

    Makes 4 servings.
For more fish recipes or other recipes, please check out  www.cooks.com
BAKED HERBED FISH

  • 2 lbs. white fish fillets (red snapper, halibut, etc.)
  • 1 tbsp. oil
  • 1/2 tsp. lite salt or less
  • 1/2 tsp. marjoram leaves
  • 1/3 tsp. thyme leaves
  • 1/4 tsp. garlic powder
  • 1/8 tsp. white pepper
  • 2 bay leaves
  • 1/2 c. chopped onion
  • Paprika
  • 1/2 c. white wine or skim milk
  • Lime wedges for garnish

Preheat oven to 350 degrees. Wash fish; pat dry and put in
dish. Combine oil with lite salt and herbs. Dribble over fish.
Top with bay leaves and onions. Sprinkle with paprika. Pour
wine or skim milk over all. Bake, uncovered, for 20-30
minutes or until fish flakes easily with a fork. Serve with lime
wedges. Makes 4 servings.

    Makes 2 servings.
Fish Recipes
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