CRISPY OVEN-FRIED FISH
Yield: 4 servings "The Complete Diabetes Prevention Plan" INGREDIENTS: Sauce: - 1/4 cup nonfat or light mayonnaise - 1 tablespoon finely chopped capers - 2 teaspoons finely chopped onion Rest of recipe: - 4 cod, orange roughy, flounder, or other white fish fillets (5 ounces each) - 1/4 cup plus 2 tablespoons fat-free egg substitute - 1/4 cup plus 2 tablespoons finely ground Special-K cereal crumbs - 1/4 cup grated Parmesan cheese - 1/2 teaspoon dried Italian seasoning - Olive oil cooking spray DIRECTIONS: Preheat oven to 450 degrees F. To make the sauce, combine all of the sauce ingredients in a small bowl and stir to mix well. Set aside. Rinse the fish with cool water and pat it dry with paper towels. Set aside. Place the egg substitute in a shallow dish. Place the cereal crumbs, Parmesan cheese, and Italian seasoning in another shallow dish and stir to mix well. Dip the fish pieces first in the egg substitute and then in the crumb mixture, turning to coat both sides well. Coat a medium-sized baking sheet with the cooking spray and arrange the fish fillets on the sheet. Spray the tops lightly with the cooking spray and bake for 12 to 15 minutes, until the outside is crisp and golden and the fish flakes easily with a fork. Serve hot, accompanied by the sauce. Nutritional Information Per Serving (1/4 of recipe): Calories: 194, Carbohydrate: 9 g, Cholesterol: 65 mg, Fat: 3 g, Saturated Fat: 1.2 g, Fiber: 0.4 g, Protein: 31 g, Sodium: 457 mg, Calcium: 106 mg Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch Enjoy Sugar Syl Says: The kindness you spread today will be gathered up and returned to you tomorrow. --~--~---------~--~----~------------~-------~--~----~ 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 -~----------~----~----~----~------~----~------~--~---
