02-18-2005, 06:24 AM
Crunchy Oven-Fried Fish
1 lb. fresh or frozen white fish fillets, 1/2" thick such as orange roughy, sole, perch or haddock
1 1/2 tsp. lemon peel, finely shredded
1/4 cup all-purpose flour
1/2 tsp. dried basil, crushed
1/4 tsp. salt
1/4 cup cornmeal
1/4 tsp. salt-free lemon pepper seasoning
1 egg white
1/4 cup fine, dry breadcrumbs
Sauce
1/4 cup fat-free plain yogurt
2 Tbs. chutney, chopped
1 Tbs. balsamic vinegar or white wine vinegar
2 Tbs. fat-free mayonnaise or salad dressing
Thaw fish, if frozen, and cut into serving-size pieces. Combine flour, salt and lemon pepper seasoning in shallow dish; set aside. Beat egg white in a bowl until frothy. Combine breadcrumbs, cornmeal, lemon peel and basil. Dip top of fish fillets into flour mixture, shaking off any excess. Dip into egg white; coat with breadcrumb mixture.
Spray unheated shallow baking pan with cooking spray. Place fillets in baking pan, coating side up, tucking under any thin edges of fish. Bake in 450 deg. F. oven for 6 to 12 minutes or until fish flakes easily with fork. Serve fish with sauce. Yield: 4 servings.
Note: Penzey's Spices (1-800-741-7787 or www.penzeys.com) makes a salt-free lemon pepper seasoning called Sunny Spain.
PER SERVING: CALORIES: 220 FAT: 1.5g SATURATED FAT: 0g SODIUM: 210mg CARBOHYDRATE: 21g CHOLESTEROL: 65mg PROTEIN: 25g FIBER: 1g
1 lb. fresh or frozen white fish fillets, 1/2" thick such as orange roughy, sole, perch or haddock
1 1/2 tsp. lemon peel, finely shredded
1/4 cup all-purpose flour
1/2 tsp. dried basil, crushed
1/4 tsp. salt
1/4 cup cornmeal
1/4 tsp. salt-free lemon pepper seasoning
1 egg white
1/4 cup fine, dry breadcrumbs
Sauce
1/4 cup fat-free plain yogurt
2 Tbs. chutney, chopped
1 Tbs. balsamic vinegar or white wine vinegar
2 Tbs. fat-free mayonnaise or salad dressing
Thaw fish, if frozen, and cut into serving-size pieces. Combine flour, salt and lemon pepper seasoning in shallow dish; set aside. Beat egg white in a bowl until frothy. Combine breadcrumbs, cornmeal, lemon peel and basil. Dip top of fish fillets into flour mixture, shaking off any excess. Dip into egg white; coat with breadcrumb mixture.
Spray unheated shallow baking pan with cooking spray. Place fillets in baking pan, coating side up, tucking under any thin edges of fish. Bake in 450 deg. F. oven for 6 to 12 minutes or until fish flakes easily with fork. Serve fish with sauce. Yield: 4 servings.
Note: Penzey's Spices (1-800-741-7787 or www.penzeys.com) makes a salt-free lemon pepper seasoning called Sunny Spain.
PER SERVING: CALORIES: 220 FAT: 1.5g SATURATED FAT: 0g SODIUM: 210mg CARBOHYDRATE: 21g CHOLESTEROL: 65mg PROTEIN: 25g FIBER: 1g