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    Peanut-Crusted Snapper


    Source of Recipe


    msnbc.com

    List of Ingredients




    1/4 cup fat-free milk
    2 large egg whites
    1/3 cup panko (Japanese) breadcrumbs
    1/4 cup finely chopped roasted peanuts
    1 teaspoon sugar
    2 teaspoons ground coriander
    1 teaspoon ground cumin
    3/4 teaspoon salt
    3/4 teaspoon curry powder
    1/4 teaspoon ground cinnamon
    4 (6-ounce) red snapper fillets
    Cooking spray
    4 lime wedges

    Recipe



    1. Preheat oven to 475°.
    2. Heat a large ovenproof skillet over medium-high heat.
    3. Combine milk and egg whites in a shallow dish, stirring with a whisk.
    4. Combine breadcrumbs and next 7 ingredients (through cinnamon) in another shallow dish.
    5. Working with 1 fillet at a time, dip fillet, skin side up, in egg mixture; dredge fillet, skin side up, in breadcrumb mixture. Repeat procedure with the remaining fillets, egg mixture, and breadcrumb mixture.
    6. Coat pan with cooking spray. Add snapper fillets, skin sides up, to pan, and cook 1-1/2 minutes. Turn fillets over; place pan in oven. Bake at 475° for 10 minutes or until fish flakes easily when tested with a fork. Serve with lime wedges.

    Yield: 4 servings (serving size: 1 fillet and 1 lime wedge).

    Calories 266 (30% from fat); fat 9g (sat 1.5g, mono 3.4g, poly 2.8g); protein 35.5g; carb 9.4g; fiber 1.8g; chol 136mg; iron 2.1mg; sodium 600mg; calc 67mg


    NOTE: Coat the flesh side of fillets, but not the skin side, with the peanut mixture. Serve with rice tossed with green onions.
 

 

 

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