Oven Fried Fish -- less than 200 calories/and only 45 cal of fat...
4 (4 ounce) fish fillets
cooking spray
3 tablespoons seasoned bread crumbs
3 tablespoons cornmeal
1/4 teaspoon celery salt
1/8 teaspoon ground red pepper
1 tablespoon canola
oil or peanut
oil
1 egg white, slightly beaten
1/2 teaspoon water
4 lemon wedges
Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
Pre-heat oven to 500 degrees.
Stir together the bread crumbs, corn meal, celery salt, and red pepper. Add the canola
oil (or peanut oil) to this mix and blend with a fork. Set aside.
In a small bowl, beat the water and egg white together and then brush one side of each fillet with the egg white. Dip each fillet in the bread crumb mixture on the egg white side.
Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.