Crunch oven fried fish ^

1 servings

Ingredients

Quantity Ingredient
1 pounds Fresh or frozen orange roughy or other white fish fillets
½ \" thick
¼ cup Flour
¼ teaspoon Salt
¼ teaspoon Lemon pepper seasoning
1 Egg white
¼ cup Fine dry bread crumbs
¼ cup Cornmeal
1½ teaspoon Finely shredded lemon peel
½ teaspoon Dried basil, crushed Nonstick cooking spray **CHUTNEY TARTAR SAUCE**
¼ cup Plain fat free yogurt
2 tablespoons Fat free mayonnaise or salad dressing
2 tablespoons Snipped chutney
1 teaspoon Balsamic vinegar

Directions

Thaw fish if frozen and cut into serving size pieces. Combine flour, salt and lemon pepper seasoning in shallow dish; set aside. Beat egg white in a bowl until frithy. Combine bread crumbs, cornmeal, lemon peel and basil. Dip top of fish fillets into flour mixture, shaking off any excess. Dip into egg white; coat with bread crumb mixture.

Spray an unheated shallow baking pan with nonstick spray. Place fillets in baking pan, coating side up, tucking under any thin edges.

Bake at 450 6-12 minutes or till fish flakes easily with a fork.

Serve fish with Chutney Tartar sauce. 4 servings.

TARTAR SAUCE: Stir together all ingredients. Makes ½ cup.

Per serving: 183 cal., 1g fat, 23mg chol., 399mg sod., 21g carb., 1g fiber, 20g pro., 1 bread and 2½ meat exchanges.

BH&G Low Calorie/Low Fat Recipes Spring 1995 Entered by Carolyn Shaw 1-95. Submitted By CAROLYN SHAW On 02-02-95

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