Crispy Baked Fish Recipe
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Crispy Baked Fish
1 1/4 lb cod, *note
1/4 cup egg substitute
1 tbsp skim milk
1 tsp worcestershire sauce
1 tbsp fresh lemon juice
1/2 cup stone-ground cornmeal, or cornflake crumbs
1/2 tsp ground cumin
1 clove garlic, minced
3 tbsp sesame seeds
olive oil cooking spray
*NOTE: or scrod, haddock, or pollack fillets
Preheat oven to 425F (220C). Place a sheet of aluminum foil large enough
to hold fillets on a baking sheet. Lightly spray foil with cooking spray.
Place fish fillets on foil.
In a small bowl, combine egg substitute, skim milk, Worcestershire sauce,
and lemon juice. Using a pastry brush, paint egg mixture onto fillets. Mix
together cornmeal, cumin, garlic, and sesame seed. Sprinkle cornmeal
mixture onto fillets, covering well. Lightly spray coated fillets with
cooking spray. Bake for 10 minutes per inch (2.5 cm) of thickness, about
15 minutes. Serve immediately.
(Makes 4 servings)
Per serving: calories, 200 protein, 24 g carbohydrate, 15 g fat, 5 g
(calories from fat, 23%) dietary fiber, 3 g cholesterol, 47 mg sodium, 106
mg potassium, 595 mg
Exchanges: 3 low-fat meat, 1 bread/starch Joslin Diabetes Gourmet Cookbook
Posted to RecipeLu by Reggie Dwork on Oct 28, 1997. |
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