Oatmeal and whole wheat flour oven fried FISH

Faye Glory

By
@fayeglory

When ever I start trying to cook healthier I have to do it behind hubby's back. I let him know after he raves about how good something was. Then he requests it that way all the time.This fish is one of those things that he loves.


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Prep:

10 Min

Cook:

25 Min

Ingredients

2, 8 oz,
2 pieces whiting fillets - fish
1/4 c
wheat flour - whole-grain, 0.25 cup
1/4 c
(fine grounded in food processor) 100% whole grain quick oats oatmeal--regular flavor,
1 Tbsp
oil - olive
2,eggs
egg whites, (just whites)
1 tsp
classic yellow mustard (100% natural)

Directions Step-By-Step

1
heat oven to 400*, in pan put oil and rub around pan covering all the pan. set aside.
I remove that black skin off the fish to get rid of that too fishy taste. do it when the fish is still pretty frozen. just barely defrosted. in a bowl beat egg whites,1 teaspoon water, mustard. set aside. in another bowl mix whole wheat flour and ground oatmeal and what ever seasons you like, salt, pepper, lemon pepper, garlic powder, onion powder ect.. lay defrosted fish in egg whites, let sit for about 5 mins, flip over and let sit n5 mins. pass though flour mixture and pat it down unto fish. put fish into prepared pan and cover with foil, leaving a hole for steam to escape. place in hot oven for about 25 mins, pull ut flip return to oven. 25 mins. check it to be sure it's cooked though. pull off foil and return to oven for about 10 mins or until golden brown, flip and make sure other side is golden brown. remove from oven, set aside for 5mins. serve it with my tartar sauce, low in carbs, low in fat, low in sugar, low in calories.!! ENJOY!!

About this Recipe

Course/Dish: Fish
Other Tag: Healthy
Hashtags: #easy, #fast, #L-cal