Crunch Oven Fried Fish ^ Recipe

Crunch Oven Fried Fish ^ Recipe

Yield: 1 servings
Recipe by luhu.jp

Ingredients:
1 lbs: Fresh or frozen orange,
1 1/2 tsp: Finely shredded lemon peel,
-roughy or other white fish,
1/2 tsp: Dried basil, crushed
-fillets,
-Nonstick cooking spray,
1/2: " thick,
-**CHUTNEY TARTAR SAUCE**,
1/4 cup: Flour,
1/4 cup: Plain fat free yogurt,
1/4 tsp: Salt,
2 tbsp: Fat free mayonnaise or salad,
1/4 tsp: Lemon pepper seasoning,
-dressing,
1: Egg white,
2 tbsp: Snipped chutney,
1/4 cup: Fine dry bread crumbs,
1 tsp: Balsamic vinegar,
1/4 cup: Cornmeal,

Directions:

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 frithy. Combine bread crumbs, cornmeal, lemon
peel and basil. Dip top of fish fillets into flour mixture, shaking
off any excess. Dip into egg white; coat with bread crumb mixture.
Spray an unheated shallow baking pan with nonstick spray. Place
fillets in baking pan, coating side up, tucking under any thin edges.
Bake at 450 6-12 minutes or till fish flakes easily with a fork.
Serve fish with Chutney Tartar sauce. 4 servings.

TARTAR SAUCE: Stir together all ingredients. Makes 1/2 cup.

Per serving: 183 cal., 1g fat, 23mg chol., 399mg sod., 21g carb., 1g
fiber, 20g pro., 1 bread and 2 1/2 meat exchanges.

BH&G Low Calorie/Low Fat Recipes Spring 1995 Entered by Carolyn Shaw
1-95. Submitted By CAROLYN SHAW On 02-02-95


Source from luhu.jp