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Oven Fried Fish


1 pound fish filets of choice (orange roughy, or other mild white fish) 
1 egg white 
2 cups fat-free crackers, processed to fine crumbs (or fat-free bread crumbs) 
1/4 teaspoon dry mustard powder 
2 tablespoons nonfat milk 
lemon wedges (optional)

Yield: 4 Servings


  1. Preheat oven to 425 deg F (220 deg C).

  2. Convert crackers into fine crumbs using a food processor or blender. Stir dry mustard into crumbs.

  3. Beat egg white with milk in a shallow bowl. Spread cracker crumbs on a plate.

  4. Dip fish filets one at a time into egg white mixture, then place in cracker crumbs and turn to coat all surfaces.

  5. Place on baking sheet and bake at 425 deg F (220 deg C) for about 15 minutes, until coating is crisp and fish flakes easily with a fork.

Serve with lemon wedges, if desired.

Serve with Mustard-Dill Sauce for a unique meal.

Nutrition Information

Per Serving 
Calories 166 
Fat 1.7 grams 
Percentage of Calories from fat 9% 
Cholesterol 23 milligrams 
Sodium 248 milligrams 
Dietary Fiber 3.5 grams

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