Crispy Baked Fish and Herbs
INGREDIENTS:
1 1/4 lb Cod; *NOTE
1/4 c Egg substitute
1 tb Skim milk
1 ts Worcestershire sauce
1 tb Fresh lemon juice
1/2 c Stone-ground cornmeal; or
-cornflake crumbs
1/2 ts Ground cumin
1 Clove garlic; minced
3 tb Sesame Seeds
Olive oil cooking spray
1 1/4 lb Cod; *NOTE
1/4 c Egg substitute
1 tb Skim milk
1 ts Worcestershire sauce
1 tb Fresh lemon juice
1/2 c Stone-ground cornmeal; or
-cornflake crumbs
1/2 ts Ground cumin
1 Clove garlic; minced
3 tb 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
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