Tanya's Tasty Tips: Meal Makeover (Crispy Oven-Fried Fish)

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When I was growing up, the only fish I would eat was Arthur Treacher's fried fish n' chips. The thick coating of fried batter completely overpowered the fish-which is why I probably liked it so much.

Here is a much healthier and tastier "grown up" version. This recipe is higher in fiber due to the whole wheat flour and saves you 16 grams of fat! Pair it with sweet potato chips for a true fish 'n chips meal that even your kids will love.

• 1 pound fresh fish fillets, 1/2 inch thick (orange roughly, skinless cod, or catfish fillets) • 1/4 cup skim milk • 1/2 cup whole wheat flour • 1/3 cup seasoned bread crumbs • 1/4 cup grated Parmesan cheese • 1/8 tsp pepper

1. Preheat oven to 450 degrees 2. Rinse fish; pat dry with paper towels 3. Place milk in shallow dish. Place flour in another shallow dish. 4. In a third shallow dish, combine flour, bread crumbs, Parmesan cheese and pepper. 5. Dip each piece of fish in the milk, then in the bread crumb mixture. Coat both sides and place on a baking sheet coated with nonstick spray. 6. Spray tops of fillets with non-stick spray and bake for 7 to 9 minutes or until fish flakes easily with a fork.

Serves 4

Nutritional Content

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto