Email to Filus1217      

Baked Fish "Fry"

Source of Recipe

.
Baked Fish "Fry"

everydaydiabeticrecipes.com
SERVES 8
COOK TIME 20 Min

You're gonna be ahead of the game by baking this fish in the oven instead of deep-frying it. We all benefit by having less fat in our diets, so why not start with Baked Fish Fry?

What You'll Need:
• 2 egg whites, beaten
• 1/2 teaspoon dried dillweed
• 1/2 teaspoon black pepper
• 1 cup cornflake crumbs
• 2 pounds fresh or frozen haddock fillets, thawed if frozen, cut into 8 pieces
• Cooking spray

What To Do:
1. Preheat oven to 400 degrees F. Coat a baking sheet with cooking spray.

2. In a shallow bowl, combine the egg whites, dillweed, and pepper. Place cornflake crumbs in another shallow bowl. Dip fish in egg mixture then in cornflake crumbs, coating completely. Place fish on prepared baking sheet.

Coat fish with cooking spray and bake 18 to 20 minutes, or until it flakes easily with a fork.

1/8 of recipe equals: Calories 101 (Calories from Fat 4.9); Total Fat 0.5g (Saturated Fat 0.1g, Trans Fat 0.0g); Protein 20g; Cholesterol 61mg; Sodium 281mg; Total Carbohydrates 3.2g; Dietary Fiber 0.1g; Sugars 0.4g