Oven-fried Fish
| 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 | t | Dry mustard powder |
| 1 | Egg white | |
| 2 | T | 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 SAM-RAPP [Angie/ChatTN] (Forwarded) 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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Nutrition (calculated from recipe ingredients)
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Calories: 37
Calories From Fat: 6
Total Fat: <1g
Cholesterol: 9.1mg
Sodium: 97.3mg
Potassium: 91.1mg
Carbohydrates: 1.5g
Fiber: <1g
Sugar: <1g
Protein: 6.2g