Crunchy Low Fat Oven Fried Flounder Recipes

Steps:

• Preheat oven to 375 degrees F (190 degrees C). Prepare a 9x13-inch baking dish with nonstick cooking spray.
• Season both sides of flounder fillets with salt. Place into the prepared baking dish. Brush 1 tablespoon lemon juice over fillets.
• Mix remaining lemon juice, Parmesan cheese, melted butter, mayonnaise, and green onions in a bowl; spoon over the fillets.
• Bake flounder in preheated oven for 10 minutes. Switch oven to broil; broil fillets until the tops are just browned, 3 to 5 minutes.

Steps:

• Heat oven to 450*, then coat baking sheet with cooking spray. Place bread crumbs, salt & pepper in a small dry skillet over medium heat. Cook, stirring 5 minutes or until toasted - remove from heat. Brush both sides of each filet with olive oil and dredge in bread crumbs. Place on baking sheet and cook 5-6 minutes or until opaque in center.
• Carefully transfer filets to plates using spatula and garnish with dollop of Tarragon Tartar Sauce in middle and serve with lemon wedges.

Steps:

• Heat oven to 500 degrees and spray a baking pan with non-stick spray.
• Thaw the fish in microwave until the fish is tender.
• In med.
• bowl mix together the sour cream, lemon juice and chili powder.
• Dip the fish sour cream mixture then coat the fish with the corn flake crumbs.
• Place in a baking dish and drizzle the margarine over the fish.
• (The "I Can't Believe it's Not Butter" spray also works if you want an even lower fat and calorie dish.) Bake uncovered for 10-12 minutes or until fish flakes easily w/ a fork.
• ****I suggest to prevent the fish sticking to the pan, spray the baking pan a little before the fish goes in.
• I didn't spray it and the fish ended up sticking a little.

Steps:

• Spray 9x13 baking dish with cooking spray. In pie plate, combine panko crumbs, garlic powder, salt, pepper, red pepper and bouquet garnie. In another pie plate, beat egg whites slightly. Lightly dust each chicken breast with flour, dip in egg white then in bread crumbs. Place in baking dish. Bake @350 25-30 minutes or till internal temperature reaches 165 degrees.

Steps:

• Combine the bread crumbs and parmesan cheese and set aside.
• Saute the garlic and shallot until translucent in the olive oil, and add to bread crumbs and parmesan mixture.
• Spray fillets lightly with pam on one side, turn over and spread a thin layer of pesto on other side.
• Press the bread crumb mixture gently onto the fillets (both sides).
• Broil in oven for about 3-4 minutes each side, or until fish flakes easily and crumb mixture is golden.
• Serve with Honey Balsamic Portabello Mushroom Sauce and enjoy!

Steps:

• Preheat oven to 450 degrees. Spray a non-stick baking sheet w/ non-stick cooking spray.
• In a lg. bowl, combine potatoes, 1/4 teaspoons of the salt and all of sugar w/ cold water to cover. Soak 15 min, drain and blot dry.
• In another lg. bowl, toss potatoes w/ oil and paprika. Place in a single layer on the baking sheet.
• Bake, turning potatoes over as they brown, until cooked through and crisp. (Could take anywhere from 25-45 min., depending on how you cut your potatoes and your oven. My fries only took about 25 minute I checked on my potatoes and turned them about every 5 minute or so. You will see them browning and hear them sizzling.) Sprinkle w/ the remaining 1/2 teaspoons of salt.