High Protein | Weight Watchers Friendly
Weight Watchers Oven Fish Fry Recipe with cornmeal, bread crumbs, dill, paprika, skim milk, and butter.
A quick and easy 20 minute seafood dinner recipe with 196 calories and 3 Points (2022/2023 Plan).
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Tips and Tricks
Preparing the Fish
Ensure the tilapia fillets or white fish are thawed (if previously frozen) and patted dry with paper towels. This helps the coating stick better.
Mixing the Coating
In a shallow dish, such as a pie plate, combine the cornmeal, seasoned bread crumbs, dried dill, salt, pepper, and paprika. Mix well to ensure the spices are evenly distributed.
Coating the Fish
Pour the skim milk into another shallow dish. Dip each fish fillet into the milk, allowing any excess to drip off. Then, dredge the fish in the cornmeal mixture, pressing gently to ensure the coating adheres well.
Preparing the Baking Pan
Spray a baking pan with cooking spray to prevent the fish from sticking. Arrange the coated fish fillets in a single layer on the prepared pan.
Adding Butter
Drizzle the melted butter evenly over the top of the coated fish fillets. This adds flavor and helps the coating become crispy in the oven.
Baking
Preheat your oven to 450°F. Bake the fish for about 10 minutes or until it flakes easily with a fork. The high temperature helps create a crispy crust while keeping the fish moist inside.
Serving Suggestions
Serve the baked fish with lemon wedges, a side of steamed vegetables, or a fresh salad. It also pairs well with rice or quinoa for a complete meal.
Storing Leftovers
Store any leftover fish in an airtight container in the refrigerator for up to two days. Reheat gently in the oven or a skillet to maintain the crispy texture.
Customizing the Recipe
Feel free to customize the seasoning blend to suit your taste. You can add garlic powder, onion powder, or cayenne pepper for additional flavor. For a different twist, try using panko breadcrumbs instead of seasoned breadcrumbs for an extra-crispy coating.
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Weight Watchers Oven Fish Fry
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Equipment
Ingredients
- 1½ lbs tilapia fillets or white fish
- ¼ cup cornmeal
- ¼ cup seasoned bread crumbs
- ½ tsp dried dill
- ½ tsp salt
- ⅛ tsp pepper
- ½ tsp paprika
- ⅓ cup skim milk
- 3 tbsp melted butter
Instructions
- Preheat oven to 450 degrees.
- In a shallow dish, like a pie plate, combine cornmeal, bread crumbs,dill, salt, pepper and paprika
- 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.
Notes
Nutrition
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I cook mine in the air fryer without the butter, my personal points are 2
This is so good