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    Oven-Fried Fish


    Source of Recipe


    Magic Menus for People with Diabetes

    Recipe Introduction


    4 Servings; 5 Points per serving

    List of Ingredients




    - 1 pound fish fillets (cut into 4 pieces)
    - 2 cups corn flakes
    - 1/2 teaspoon each onion powder, oregano, basil, and paprika
    - 1 teaspoon Parmesan cheese
    - 1/4 cup evaporated fat-free milk
    - 4 teaspoons canola oil

    Recipe



    Preheat oven to 500 degrees F.

    Roll cornflakes into fine crumbs between
    layers of waxed paper. Add spices.

    Pour milk into shallow pan. Dip fish in milk, then crumbs.
    Arrange fish on nonstick baking sheet. Sprinkle oil over fish.

    Bake for 10 minutes.

    Nutritional Information Per Serving (4 ounces):
    Calories: 212, Fat: 6 g, Cholesterol: 60 mg, Sodium: 273 mg,
    Carbohydrate: 14 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 24 g
    Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1/2 Fat
 

 

 

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