Oven fried fish

Yield: 4 servings

Measure Ingredient
2 cups Fat-free crackers processed to fine crumbs (or fat free bread crumbs)
¼ teaspoon Dry mustard powder
1 \N Egg white
2 tablespoons Non-fat milk
1 pounds Fish filets of choice (orange roughy or other mild white fish)
\N \N Lemon wedges (optional)

Preheat oen to 425. Process crackers into fine crumbs using a food processor or blender. Stir dry mustard into crumbs. Beat egg white with milk in a broad, shallow bowl. Spread cracker crumbs on a plate.

Dip fish filets one at a time into egg white mixture, then place in cracker crumbs and turn to coat all surfaces. Bake 15 minutes, until coating is crisp and fish flakes easily with a fork.

Serve with lemon wedges, if desired.

The book reccomends making this with Health Valley Fat Free Herb crackers, but I just used the Premium fat free crackers that I already had. I think it would be better with the herb crackers because it was very bland with the plain crackers. The fish had a nice "non-fishy" flavor though, which my hubby said was greatly improved with lemon pepper.

Nutritional Information per serving: 166 Calories, 1.7 grams Fat, 9% Calories from fat, 23 mg Cholesterol, 248 mg Sodium, 3½ g Dietary fiber.

From "Cooking Without Fat" by George Mateljan.

Food & Wine RT [*] Category 7, Topic 11 Message 100 Wed Jan 06, 1993 SAM-RAPP [Angie/ChatTN]


MM by QBTOMM and Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005

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