Baked Breast of Chicken Excelsior
INGREDIENTS:
1/4 c Skim milk
1 Egg white
1/8 ts Pepper, black
2 Bluefish fillets, 4 oz
1/4 c Bread crumbs
1/4 c Skim milk
1 Egg white
1/8 ts Pepper, black
2 Bluefish fillets, 4 oz
1/4 c Bread crumbs
---MOCK TARTAR SAUCE---
1/2 c Yogurt, nonfat 1 tb Sour pickle; minced 1 tb Green olive, pitted; minced 1 tb Parsley, fresh; minced 1/4 ts Mustard, powdered 1 ts Lemon juice 1/8 ts Pepper
Calories per serving: 201 Fat grams per serving: 6.08 Approx. Cook Time: :30 Cholesterol per serving: 680
Preheat the oven to 350F. Combine the skim milk, egg white and pepper to make a seasoned egg wash.
Dip the fillets into the egg wash, then dredge them in the bread crumbs. [Let sit for 10 minutes.]
Lay the fillets on a nonstick baking sheet and bake for 10 minutes.
NOTE: For me this dish is a marvelous replacement for fried fish.
Sauce: Combine all ingredients and refrigerate in a tightly covered container.
NOTES: This sauce will keep for a week if stored as suggested. Use this as you would regular tartar sauce with any dish. Try it as a replacement for mayonnaise on sandwiches and in salads.
1/2 c Yogurt, nonfat 1 tb Sour pickle; minced 1 tb Green olive, pitted; minced 1 tb Parsley, fresh; minced 1/4 ts Mustard, powdered 1 ts Lemon juice 1/8 ts Pepper
Calories per serving: 201 Fat grams per serving: 6.08 Approx. Cook Time: :30 Cholesterol per serving: 680
Preheat the oven to 350F. Combine the skim milk, egg white and pepper to make a seasoned egg wash.
Dip the fillets into the egg wash, then dredge them in the bread crumbs. [Let sit for 10 minutes.]
Lay the fillets on a nonstick baking sheet and bake for 10 minutes.
NOTE: For me this dish is a marvelous replacement for fried fish.
Sauce: Combine all ingredients and refrigerate in a tightly covered container.
NOTES: This sauce will keep for a week if stored as suggested. Use this as you would regular tartar sauce with any dish. Try it as a replacement for mayonnaise on sandwiches and in salads.