Free Recipe Crunchy Oven-Baked Fish
Recipe Type: Free Fish Recipes
Recipe Preparation: bake
Cooking Temperature:
Recipe Serves: 4
Ingredients for Crunchy Oven-Baked Fish Recipe
1 lb Orange roughy, or other
-white fish
1/4 c All-purpose flour
1/4 ts Salt
1/4 ts Lemon pepper
1 Egg white
1/4 c Fine dry breadcrumbs
1/4 c Cornmeal
1-1/2 ts Lemon zest, finely grated
1/2 ts Dried basil, crushed
Crunchy Oven-Baked Fish Preparation
Thaw fish, if frozen. Cut into serving-size pieces. In a shallow dish combine flour, salt, and lemon pepper; set aside. Preheat oven to 450 degrees F. Beat egg white till frothy. Combine bread crumbs, cornmeal, lemon peel, and basil. Dip top of fish fillets into flour mixture, shaking off any excess. Then dip into egg white, then coat with bread crumb mixture. Spray a shallow baking pan with nonstick spray coating. Place fillets in baking pan coating side up, tucking under any thin edges. Bake in for 6 to 12 minutes or till fish flakes easily with a fork. 174 calories, 1 g total fat, 0 g saturated fat, 43 mg cholesterol, 333 mg sodium, 18 g carbohydrate, 1 g fiber, 21 g protein. Posted by <Bizzicook@aol.com> Recipe by: BH&G Quick, Healthy and Delicious Cooking (p 67) Posted to FOODWINE Digest 13 Feb 97 by Katrina P Benson <kpbenson@JUNO.COM> on Feb 13, 1997.
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