Savory Oven-fried Fish Recipe
Yield: 8 ServingsRecipe by luhu.jp
Ingredients:
1 1/2 cup: Seasoned croutons, crushed
1/4 cup: Grated parmesan cheese,
2 tbsp: Fresh parsley, chopped -or 2 teaspoons dried parsl
1/8 tsp: Paprika, or to taste
1: Egg white,
1 tsp: Water,
2 lbs: Fish fillets, 1/2-inch thick -cod, orange roughy or hadd
Directions:
Recipe by: Fast and Healthy, Sep/Oct 1994
Preheat oven to 450 degrees; line a 15 x 10 x 1-inch baking pan
with foil. In a small bowl, combine crushed croutons, cheese,
parsley and paprika; mix well. In another small bowl, beat egg white
and water until frothy. Place fish in pan; brush with egg white
mixture and sprinkle with crouton mixture. Bake for 15 to 20
minutes, or until fish flakes easily with a fork.
Nutrition Analysis: 130 calories, 20g protein, 4g carbohydrate, 0g
dietary fiber, 3g fat, 46mg cholesterol, 200mg sodium. Dietary
Exchanges: 2 1/2 Lean Meat.
Source from luhu.jp
Preheat oven to 450 degrees; line a 15 x 10 x 1-inch baking pan
with foil. In a small bowl, combine crushed croutons, cheese,
parsley and paprika; mix well. In another small bowl, beat egg white
and water until frothy. Place fish in pan; brush with egg white
mixture and sprinkle with crouton mixture. Bake for 15 to 20
minutes, or until fish flakes easily with a fork.
Nutrition Analysis: 130 calories, 20g protein, 4g carbohydrate, 0g
dietary fiber, 3g fat, 46mg cholesterol, 200mg sodium. Dietary
Exchanges: 2 1/2 Lean Meat.
Source from luhu.jp