| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Eggs | Cajun | Seafood | 4 | Servings |
INGREDIENTS
| 4 | Baking potatoes, cut in 1/2" | |
| wedges | ||
| 2 | T | Flour |
| 1/2 | c | Bread crumbs |
| 1 | t | Paprika |
| 1 | t | Seasoning |
| 1 | Egg white | |
| 4 | Orange roughy fillets |
INSTRUCTIONS
Postion racks to divide oven in thirds. Preheat to 500 F. Spray 2 baking sheets with Pam. Spread potatoes in one of the sheets. Spray with Pam. Bake on lower oven rack 25 minutes, turning over once or until tender & golden. Sprinkle with salt, if desired. Meanwhile, prepare fish. Mix paprika, seasoning, & bread crumbs. Spread flour & crumbs on separate pieces of waxed paper. Coat fish with flour, dip in beaten egg white, then press in crumbs until completely coated. Spray tops of fillets with Pam. Place sprayed-side down in the other baking sheet. Spray tops of fish with Pam. Place on upper rack 15 minutes after putting potatoes in oven. Bake 7-10 minutes until crust is golden & fish is barely opaque in the center when pierced in thickest part with knife tip. Shared by Beverly Manning/Eat lowfat Xmas card exchange NOTES : Seasoning: Use cajun, lemon pepper, thyme or your favorite. I ususally use cajun. Posted to EAT-LF Digest by JusNeedlin@aol.com on Mar 17, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 216
Calories From Fat: 9
Total Fat: 1g
Cholesterol: 0mg
Sodium: 124.1mg
Potassium: 831.8mg
Carbohydrates: 45.4g
Fiber: 5g
Sugar: 2.4g
Protein: 6.9g