Lemon dill fish fillets^
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 4 | (4oz) orange roughy or other | |
| Lean white fish fillets | ||
| Vegetable cooking spray | ||
| 2 | cups | Finely crushed plain Melba |
| Toast rounds | ||
| 2 | tablespoons | Paprika |
| 2 | tablespoons | Grated lemon rind |
| ¼ | teaspoon | Salt |
| ½ | cup | Lemon dill coating |
| Lemon wedges, optional | ||
| 1 | tablespoon | PLUS (see next line) |
| 1 | teaspoon | Dried whole dillweed |
| 1½ | teaspoon | Dry mustard |
Directions
LEMON-DILL COATING
Coat both sides of fish with spray; sprinkle with salt. Place coating is a shallow dish; dredge fish.Place in a spayed 11 x 7 x 2" baking dish. Bake at 400F for 15 minutes or until fish flakes easily with a fork. Serve with lemon wedges, if desired.
Per serving: 125 calories, 18.3 g protein, 2⅕ g (16%), 7⅗ g carb., 23 mg chol., .9mg iron, 307 mg sodium, 8 mg calcium Coating:
combine in a ziplock bag and shake well. Store in refrigerator and shake well before each use. Use as a coating for fish and chicken.
Makes 2 cups.
Per 2 tablespoon serving: 43 calories, 1⅗ g protein, .9 g (19%) fat, 7½ g carb., ⅕ g fiber, 0 mg chol., .7 mg iron, 89 mg sodium, 6 mg calcium.
Cooking Light Carolyn Shaw 8-95 Submitted By CAROLYN SHAW On 09-04-95