Crunch oven fried fish ^
1 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | pounds | Fresh or frozen orange roughy or other white fish fillets |
| ½ | \" thick | |
| ¼ | cup | Flour |
| ¼ | teaspoon | Salt |
| ¼ | teaspoon | Lemon pepper seasoning |
| 1 | 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 |
Directions
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