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500 g fresh or frozen boneless fish fillets, such as sole or catfish, about 3
1/4 cup zesty Italian salad dressing, or any herb vinaigrette
1/3 to 1/2 cup store-bought, seasoned Italian-style bread crumbs, with cheese
Preheat oven to 450F (230C). If fish is frozen, do not thaw. Line a baking sheet with foil. Pour dressing into a shallow bowl or pie plate. Pour about 1/3 cup (75 mL) bread crumbs into a shallow plate. Add a fillet to dressing and gently turn to coat both sides. Then place in bread crumbs and turn several times until evenly coated. Place on baking sheet. Repeat until all fillets are coated. Depending on thickness of fillets, you may need more dressing and crumbs. Bake, uncovered, in centre of 450F (230C) oven until a knife inserted into thickest part of fish comes out warm, about 15 minutes for fresh fillets and 20 to 25 minutes for frozen fillets.
Calories 194, Protein 23.1g, Carbohydrates 8.6g, Fat 6.9g, Fibre 0.1g.
Serve our fast-fix upscale version of breaded fish with oven-baked fries.
Slice potatoes into wedges. Toss with enough olive oil to lightly coat. Sprinkle with salt and pepper. Spread out on a baking sheet. Bake in centre of 375F (190C) oven, stirring occasionally, until golden, about 40 minutes.