| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood, Eggs, Dairy |
|
Seafood |
4 |
Servings |
INGREDIENTS
| 2 |
c |
Fat-free crackers processed to fine crumbs (or fat free bread crumbs) |
| 1/4 |
ts |
Dry mustard powder |
| 1 |
|
Egg white |
| 2 |
tb |
Non-fat milk |
| 1 |
lb |
Fish filets of choice (orange roughy or other mild white fish) |
|
|
Lemon wedges (optional) |
INSTRUCTIONS
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, 3.5 g Dietary fiber.
From "Cooking Without Fat" by George Mateljan.
Food & Wine RT [*] Category 7, Topic 11 Message 100 Wed Jan 06, 1993
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