Weight Watchers Fish Recipe 45

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WEIGHT WATCHER OVEN FRIED FISH



Weight Watcher Oven Fried Fish image

Make and share this Weight Watcher Oven Fried Fish recipe from Food.com.

Provided by Debidoo

Categories     High Protein

Time 20m

Yield 6 serving(s)

Number Of Ingredients 9

1 1/2 lbs tilapia fillets or 1 1/2 lbs other white fish
1/4 cup white cornmeal (or yellow)
1/4 cup dry breadcrumbs (I use seasoned)
1/2 teaspoon dried dill
1/2 teaspoon salt
1/8 teaspoon pepper
1/2 teaspoon paprika
1/3 cup skim milk
3 tablespoons butter, melted

Steps:

  • Preheat oven to 450 degrees.
  • In a shallow dish, like a pie plate, combine all dry ingredients.
  • Place milk in another shallow dish.
  • Dip fish in milk, then in crumb mixture.
  • Place in pan coated with cooking spray.
  • Drizzle with melted butter.
  • Bake for 10 minute or until fish flakes apart with fork.

Nutrition Facts : Calories 195.6, Fat 6.9, SaturatedFat 3.9, Cholesterol 90.3, Sodium 583.4, Carbohydrate 8.1, Fiber 0.7, Sugar 0.3, Protein 24.3

WEIGHT WATCHERS CAJUN FISH (4 POINTS)



Weight Watchers Cajun Fish (4 Points) image

Make and share this Weight Watchers Cajun Fish (4 Points) recipe from Food.com.

Provided by AmandaMcG

Categories     Very Low Carbs

Time 15m

Yield 1 fillet, 4 serving(s)

Number Of Ingredients 7

2 tablespoons all-purpose flour
1 teaspoon cajun seasoning or 1 teaspoon creole seasoning
1/8 teaspoon salt
1/8 teaspoon black pepper
20 ounces skinless tilapia fillets or 20 ounces catfish fillets
2 teaspoons olive oil
lemon wedge

Steps:

  • Mix the flour, seasoning, salt and pepper on a sheet of wax paper. Line a large baking sheet or tray with wax paper.
  • Working with one fillet at a time, place it skin side down in the flour mixture to coat one side only; press the top so that the mixture adheres. Shake off the excess and place each fillet, floured side up, on the prepared baking sheet. Discard any remaining flour mixture.
  • Heat the oil in a large nonstick skillet over medium high heat. Add fillets, floured side down. Reduce the heat to medium; cover and cook just until the fillets are opaque in the center, about 4-6 minutes. Serve with lemon wedges.

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