For a fish sandwich, tuck this crispy coated fish into a whole wheat hamburger bun. Top with sliced tomatoes and fat-free mayonnaise dressing.
Ingredients
|
Qty.
|
Measurement
|
Description
|
|
4
|
4-ounce
|
fresh or frozen cod or other fish fillets
|
|
|
|
Nonstick spray coating
|
|
3
|
tablespoons
|
seasoned fine dry bread crumbs
|
|
3
|
tablespoons
|
cornmeal
|
|
1/4
|
teaspoon
|
lemon-pepper seasoning
|
|
1
|
tablespoon
|
cooking oil
|
|
1
|
|
slightly beaten egg white
|
|
|
|
Tomato slices (optional)
|
|
|
|
Fresh parsley (optional)
|
More from Better Homes and Gardens
Preparation
Bake: 6 min.,
Prep: 15 min.
-
Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Measure thickness of fish. Spray a shallow baking pan with nonstick spray coating; set aside.
-
Stir together bread crumbs, cornmeal, and lemon-pepper seasoning. Add oil, tossing to combine. Brush one side of each fish fillet with egg white, then dip in bread crumb mixture. Place fish fillets, crumb sides up, in prepared pan.
-
Bake, uncovered, in a 500 degree F. oven for 6 to 8 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. If desired, serve with tomato slices and garnish with parsley. Makes 4 servings.
Nutritional Analysis
|
Per Serving
|
Amount
|
|
calories
|
161
|
|
total fat
|
5g
|
|
saturated fat
|
1g
|
|
cholesterol
|
43mg
|
|
sodium
|
283mg
|
|
carbohydrate
|
9g
|
|
fiber
|
0g
|
|
protein
|
20g
|
|
starch
|
.5 diabetic exchange
|
|
very lean meat
|
3 diabetic exchange
|
|
fat
|
.5 diabetic exchange
|
