oatmeal and whole wheat flour oven fried fish

★★★★★ 2 Reviews
fayeglory avatar
By Faye Glory
from CARROLL, GA

When I am trying to cook healthier for myself and my hubby, I try to find things that he can't tell was good for him instead of bad. Sometimes it's better he doesn't know until after he raves how good it is,lol.

★★★★★ 2 Reviews
serves 2
prep time 10 Min
cook time 25 Min

Ingredients For oatmeal and whole wheat flour oven fried fish

  • 8 z, 2 ni
    whiting fillets - fish,
  • .25 cup
    wheat flour - whole-grain,
  • 1/4 cup
    100% whole grain quick oats oatmeal--regular flavor,(fine grounded in food processor)
  • 1 tablespo
    oil - olive,
  • 2 egg
    egg whites
  • 1 tsp
    french's - classic yellow mustard (100% natural)

How To Make oatmeal and whole wheat flour oven fried fish

  • 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!!

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