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"Fried" Whiting Fish Fillets (oven-fried)
Total Calories per Serving:   259  
Fat Calories per Serving:   53
Percent Fat Calories per Serving:   20.46%

Portion -  4 oz fillet
Recipe serves two

Ingredients

2 – 4 oz boneless whiting fillets

½ cup of McCormick Fish Fry mix

2 egg whites

Cooking spray

Directions

Preheat oven to 400 degrees. Spray the bottom of an aluminum cookie pan evenly until fully covered.

Pour seafood mix into a small flat container. Carefully, dredge fish pieces on both sides through the egg whites, then dredge on both sides through the Fish Fry mix.

Place in pan. Bake on each side for about 5 to 10 minutes until browned. Turn and heat for about an additional 5 to 10 minutes until browned on both sides.

Serving Suggestions

Serve with tartar sauce (add in additional calories) or hot sauce.

Nutrition Data
Serving Size 4 oz fillet 
Total Calories 259 
    Calories from Fat 53 
% Daily Value
Total Fat Grams 1  2.00% 
    Saturated Fat Grams 3  
    Trans Fat Grams 0  
    Polyunsaturated Fat Grams 0  
    Monounsaturated Fat Grams 0  
Cholesterol MG 43  
Sodium MG 724  
Total Carbs 20  6.67% 
    Fiber Grams 0  
    Sugar Grams 0  
    Protein Grams 37  

 
 
 

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