Crunchy Oven-Fried Fish
This mock fried fish tastes delicious with a little
fresh lemon or lime squeezed over it.
1 pound fresh or frozen orange roughy or
other white fish fillets, 1/2-inch thick
1/4 cup all-purpose flour
1/4 tsp salt
1/4 tsp lemon pepper
1 egg white
1/4 cup fine dry bread crumbs
1/4 cup cornmeal
1 1/2 tsp finely shredded lemon peel
1/2 tsp dried basil, crushed
Thaw fish, if frozen. Cut into serving-size pieces. In a shallow dish combine
flour, salt and lemon pepper; set aside. Beat egg white till frothy. Combine
bread crumbs, cornmeal, lemon peel, and basil. Dip top of fish fillets into flour
mixture, shaking off any excess. Then dip into egg white, then coat with bread
crumb mixture. Spray a shallow baking pan with nonstick spray coating.
Place fillets in baking pan coating side up, tucking under any thin edges. Bake
in a 450 degree oven for 6 to 12 minutes or till fish flakes easily with a fork.
POINTS: 4 (3.5)
PER SERVING: 174 Calories, 21 g Protein, 1 g Fat,
18 g Carbohydrate, 333 mg Sodium, 1 g Dietary Fiber
* Whenever possible, I calculate ALL my Points on my website with my
Offline Points Calculator
in the Half Points Mode,
which rounds UP to the nearest Half Point.
This keeps my site consistent.
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