CRISPY OVEN-FRIED FISH
Source of Recipe
The Complete Diabetes Prevention Plan
Recipe Introduction
4 Servings; 4 Points per serving
List of Ingredients
Sauce:
- 1/4 cup nonfat or light mayonnaise
- 1 tablespoon finely chopped capers
- 2 teaspoons finely chopped onion
Rest of recipe:
- 4 cod, orange roughy, flounder,
or other white fish fillets (5 ounces each)
- 1/4 cup plus 2 tablespoons fat-free egg substitute
- 1/4 cup plus 2 tablespoons finely ground Special-K cereal crumbs
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon dried Italian seasoning
- Olive oil cooking spray
Recipe
Preheat oven to 450 degrees F.
To make the sauce, combine all of the sauce ingredients
in a small bowl and stir to mix well. Set aside.
Rinse the fish with cool water and pat
it dry with paper towels. Set aside.
Place the egg substitute in a shallow dish. Place the cereal
crumbs, Parmesan cheese, and Italian seasoning in another
shallow dish and stir to mix well.
Dip the fish pieces first in the egg substitute and then
in the crumb mixture, turning to coat both sides well.
Coat a medium-sized baking sheet with the cooking spray
and arrange the fish fillets on the sheet. Spray the tops
lightly with the cooking spray and bake for 12 to 15 minutes,
until the outside is crisp and golden and the fish flakes
easily with a fork. Serve hot, accompanied by the sauce.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 194, Carbohydrate: 9 g, Cholesterol: 65 mg,
Fat: 3 g, Saturated Fat: 1.2 g, Fiber: 0.4 g,
Protein: 31 g, Sodium: 457 mg, Calcium: 106 mg
Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch
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