Savory oven-fried fish
8 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1½ | cup | Seasoned croutons; crushed |
| ¼ | cup | Grated parmesan cheese |
| 2 | tablespoons | Fresh parsley; chopped or 2 teaspoons dried parsl |
| ⅛ | teaspoon | Paprika; or to taste |
| 1 | Egg white | |
| 1 | teaspoon | Water |
| 2 | pounds | Fish fillets; 1/2-inch thick cod, orange roughy or hadd |
Directions
Recipe by: Fast and Healthy, Sep/Oct 1994 Preheat oven to 450 degrees; line a 15 x 10 x 1-inch baking pan with foil. In a small bowl, combine crushed croutons, cheese, parsley and paprika; mix well. In another small bowl, beat egg white and water until frothy. Place fish in pan; brush with egg white mixture and sprinkle with crouton mixture. Bake for 15 to 20 minutes, or until fish flakes easily with a fork.
Nutrition Analysis: 130 calories, 20g protein, 4g carbohydrate, 0g dietary fiber, 3g fat, 46mg cholesterol, 200mg sodium. Dietary Exchanges: 2½ Lean Meat.