Savory Oven-fried Fish
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Dairy, Eggs | Fish, Low fat | 8 | Servings | |
INGREDIENTS
| 1 1/2 | c | Seasoned croutons, crushed |
| 1/4 | c | Grated parmesan cheese |
| 2 | T | Fresh parsley, chopped |
| or 2 teaspoons dried | ||
| parsl | ||
| 1/8 | t | Paprika, or to taste |
| 1 | Egg white | |
| 1 | t | Water |
| 2 | lb | Fish fillets, 1/2-inch thick |
| cod orange roughy or | ||
| hadd |
INSTRUCTIONS
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: 2 1/2 Lean Meat. Posted to MM-Recipes Digest V3 #215 Date: Thu, 8 Aug 1996 19:20:46 PST From: jlewis1@juno.com (julie l lewis)
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Nutrition (calculated from recipe ingredients)
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Calories: 172
Calories From Fat: 55
Total Fat: 6.2g
Cholesterol: 28.8mg
Sodium: 2362.6mg
Potassium: 223mg
Carbohydrates: 4.4g
Fiber: <1g
Sugar: <1g
Protein: 23.1g