Yield: 1 servings
Measure | Ingredient |
---|---|
1 pounds | Fresh or frozen orange roughy or other white fish fillets |
½ \N | \" thick |
¼ cup | Flour |
¼ teaspoon | Salt |
¼ teaspoon | Lemon pepper seasoning |
1 \N | Egg white |
¼ cup | Fine dry bread crumbs |
¼ cup | Cornmeal |
1½ teaspoon | Finely shredded lemon peel |
½ teaspoon | Dried basil, crushed Nonstick cooking spray **CHUTNEY TARTAR SAUCE** |
¼ cup | Plain fat free yogurt |
2 tablespoons | Fat free mayonnaise or salad dressing |
2 tablespoons | Snipped chutney |
1 teaspoon | Balsamic vinegar |
Thaw fish if frozen and cut into serving size pieces. Combine flour, salt and lemon pepper seasoning in shallow dish; set aside. Beat egg white in a bowl until frithy. Combine bread crumbs, cornmeal, lemon peel and basil. Dip top of fish fillets into flour mixture, shaking off any excess. Dip into egg white; coat with bread crumb mixture.
Spray an unheated shallow baking pan with nonstick spray. Place fillets in baking pan, coating side up, tucking under any thin edges.
Bake at 450 6-12 minutes or till fish flakes easily with a fork.
Serve fish with Chutney Tartar sauce. 4 servings.
TARTAR SAUCE: Stir together all ingredients. Makes ½ cup.
Per serving: 183 cal., 1g fat, 23mg chol., 399mg sod., 21g carb., 1g fiber, 20g pro., 1 bread and 2½ meat exchanges.
BH&G Low Calorie/Low Fat Recipes Spring 1995 Entered by Carolyn Shaw 1-95. Submitted By CAROLYN SHAW On 02-02-95