Lightly seasoned baked fish fillets
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | pounds | Sole fillets; fresh or frozen |
| ½ | cup | All purpose flour |
| 2 | Egg whites | |
| 1 | tablespoon | Water |
| ¾ | Dried bread crumbs | |
| ¼ | teaspoon | Salt |
| ¼ | teaspoon | Pepper |
| 1 | teaspoon | Thyme |
| 1 | tablespoon | Fresh parsely; chopped |
| 1 | tablespoon | Non hydrogenated margarine; melted |
| 1 | Lemon; cut in wedges | |
Directions
1. Cut fillets into finger sized pieces, pat dry with paper towels.
2. Place flour in a shallow dish. In a separate dish beat egg whites and water. In a third bowl combine bread crumbs, salt, pepper, thyme and parsley.
3. Dust each piece of fish with flour, dip in egg white wash allowing excess to drip off, dip into herbed bread crumbs.
4. Grease a baking dish with melted margarine, place fish in dish and bake at 450 degrees for 5 minutes; turn once and bake another 5 minutes or until fish flakes with a fork.
5. Serve with lemon wedges
Per Serving: 267 calories, 5½ g fat, 27⅒ g protein, 1 g saturated fat, 55 mg cholesterol, 1⅒ g fibre
Recipe by: Now You're Cooking Pamphlet Posted to recipelu-digest Volume 01 Number 556 by RecipeLu <recipelu@...> on Jan 19, 1998