Diabetic OVEN-FRIED FISH
Yield: 4 servings Source: "The All New Good Housekeeping Cookbook" Info: http://diabeticgourmet.com/book_archive/details/48.shtml INGREDIENTS - 2 teaspoon vegetable oil - 1/4 cup all-purpose flour - 1/2 teaspoon salt - 1/4 teaspoon ground red pepper (cayenne) - 2 large egg whites - 1 cup plain dried bread crumbs - 1 pound flounder or sole fillets, cut on diagonal into 1-inch-wide strips DIRECTIONS Preheat oven to 450 degrees F. Grease cookie sheet with oil. On waxed paper, combine flour, salt, and ground red pepper, In shallow bowl, beat egg whites just until foamy. On separate sheet of waxed paper, place bread crumbs. Coat flounder strips with seasoned flour, shaking off excess. Dip into egg white, then coat in bread crumbs, patting crumbs to cover. Arrange fish strips on prepared cookie sheet. Place cookie sheet on lowest oven rack and bake fish 6 minutes. With wide spatula, turn fish. Bake until just opaque throughout and golden, about 6 minutes longer. Nutritional Information Per Serving (1/4 of recipe): Calories: About 267, Protein: 27 g, Carbohydrate: 26 g, Fat: 5 g, Cholesterol: 54 mg, Sodium: 642 mg Diabetic Exchanges: 3 Lean Meat, 2-1/2 Bread/Starch Grant me the Serenity to prioritize things I cannot delegate, the Courage to say No when I need to, and the Wisdom to know when to go home. ~Sylvia --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/ Visit the group home page at: http://groups.google.com/group/RecipesAndMore -~----------~----~----~----~------~----~------~--~---
