02-18-2005, 06:26 AM
Crusty-Top Baked Fish
1 lb. fish fillets
celery salt to taste (optional)
3 Tbl. flour
1 cup milk
1/2 Tbl. parsley, finely chopped
4 Tbl. margarine, melted
salt to taste (optional)
1 cup cracker crumbs
pepper to taste (optional)
vegetable cooking spray
Preheat the oven to 375°. Spray a shallow baking dish with cooking spray and place fish fillets in it. Sprinkle fish with flour, parsley, salt, pepper and celery salt.
Combine milk, melted margarine and cracker crumbs; spread over fish.
Bake 25 minutes or until top is nice and brown.
Yield: 4 servings
PER SERVING: CALORIES 366 FAT 20.8g SATURATED FAT 3.5g SODIUM 289mg CARBOHYDRATE 12g PROTEIN 31g CHOLESTEROL 88mg FIBER 0.4g
Exchange: 4 1/2 very lean meat, 1 carbohydrate (1 starch)
Margaret's Tips
With 1/4 tsp. salt and 1/4 tsp. celery salt, sodium is 504mg per serving.
To reduce total fat to 2.6g per serving, omit margarine. Spread milk and cracker crumb mixture on fish, then spray with cooking spray before baking. Increase oven temperature to 400. You may have to decrease cooking time by 5 minutes or more. Test with a fork; fish is done when if flakes easily.
To decrease sodium, omit salt and celery salt. Use a salt substitute such as Mrs. Dash or tasty seasoning such as salt-free lemon pepper instead.
To reduce fat and sodium and increase fiber, use reduced-fat, reduced-sodium whole wheat crackers for crumbs.
1 lb. fish fillets
celery salt to taste (optional)
3 Tbl. flour
1 cup milk
1/2 Tbl. parsley, finely chopped
4 Tbl. margarine, melted
salt to taste (optional)
1 cup cracker crumbs
pepper to taste (optional)
vegetable cooking spray
Preheat the oven to 375°. Spray a shallow baking dish with cooking spray and place fish fillets in it. Sprinkle fish with flour, parsley, salt, pepper and celery salt.
Combine milk, melted margarine and cracker crumbs; spread over fish.
Bake 25 minutes or until top is nice and brown.
Yield: 4 servings
PER SERVING: CALORIES 366 FAT 20.8g SATURATED FAT 3.5g SODIUM 289mg CARBOHYDRATE 12g PROTEIN 31g CHOLESTEROL 88mg FIBER 0.4g
Exchange: 4 1/2 very lean meat, 1 carbohydrate (1 starch)
Margaret's Tips
With 1/4 tsp. salt and 1/4 tsp. celery salt, sodium is 504mg per serving.
To reduce total fat to 2.6g per serving, omit margarine. Spread milk and cracker crumb mixture on fish, then spray with cooking spray before baking. Increase oven temperature to 400. You may have to decrease cooking time by 5 minutes or more. Test with a fork; fish is done when if flakes easily.
To decrease sodium, omit salt and celery salt. Use a salt substitute such as Mrs. Dash or tasty seasoning such as salt-free lemon pepper instead.
To reduce fat and sodium and increase fiber, use reduced-fat, reduced-sodium whole wheat crackers for crumbs.