Crunchy oven-baked fish
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | pounds | Orange roughy, or other white fish |
| ¼ | cup | All-purpose flour |
| ¼ | teaspoon | Salt |
| ¼ | teaspoon | Lemon pepper |
| 1 | Egg white | |
| ¼ | cup | Fine dry breadcrumbs |
| ¼ | cup | Cornmeal |
| 1½ | teaspoon | Lemon zest, finely grated |
| ½ | teaspoon | Dried basil, crushed |
Directions
Thaw fish, if frozen. Cut into serving-size pieces. In a shallow dish combine flour, salt, and lemon pepper; set aside.
Preheat oven to 450 degrees F. Beat egg white till frothy. Combine bread crumbs, cornmeal, lemon peel, and basil. Dip top of fish fillets into flour mixture, shaking off any excess. Then dip into egg white, then coat with bread crumb mixture. Spray a shallow baking pan with nonstick spray coating. Place fillets in baking pan coating side up, tucking under any thin edges. Bake in for 6 to 12 minutes or till fish flakes easily with a fork.
174 calories, 1 g total fat, 0 g saturated fat, 43 mg cholesterol, 333 mg sodium, 18 g carbohydrate, 1 g fiber, 21 g protein.
Posted by <Bizzicook@...>
Recipe by: BH&G Quick, Healthy and Delicious Cooking (p 67) Posted to FOODWINE Digest 13 Feb 97 by Katrina P Benson <kpbenson@...> on Feb 13, 1997.