Oven Fried Fish
Serve with your favorite low fat coleslaw.
1 pound haddock
fillets or other fish (cod, catfish, etc.)
cup all-purpose flour
1/4 teaspoon fresh ground black pepper
1/4 cup egg substitute
2 tablespoons water
2/3 cup crushed corn flakes
1 tablespoon grated parmesan cheese
1/8 teaspoon cayenne pepper
Preheat oven to 425° F.
Combine flour and pepper in a shallow bowl.
In a second bowl, combine egg substitute and water.
In a third bowl, combine cornflakes, cheese and cayenne pepper.
Dredge fish in flour mixture, then egg mixture and coat with cornflakes.
Place fish fillets on a baking sheet that has been coated with a nonstick
Bake at 425 degrees° F for 10 - 15 minutes, or until fish flakes easily
with a fork. .
220 Calories; 3g Fat (12.8% calories from fat); 1g Saturated Fat; 26g
Protein; 21g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 287mg Sodium.
Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Fat.
Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2010