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Crunchy Oven-Baked Fish



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Crunchy Oven-Baked Fish

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Posted by ADMIN at 09/26/2007 06:34 | 0 comments

Directions:

Thaw fish, if frozen. Cut into serving-size pieces. In a shallow dish
combine flour, salt, and lemon pepper; set aside.

Preheat oven to 450 degrees F. 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 for 6 to 12 minutes or till fish flakes easily with a
fork.

174 calories, 1 g total fat, 0 g saturated fat, 43 mg cholesterol, 333 mg
sodium, 18 g carbohydrate, 1 g fiber, 21 g protein.

Ingredients:

1 lb Orange roughy, or other
-white fish
1/4 c All-purpose flour
1/4 ts Salt
1/4 ts Lemon pepper
1 Egg white
1/4 c Fine dry breadcrumbs
1/4 c Cornmeal
1 1/2 ts Lemon zest, finely grated
1/2 ts Dried basil, crushed

Serves:

4 Servings
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