Breaded White Fish with Broiled Tomatoes


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Lightly breaded fish with tasty herbs and spices, easy to make for even the new cook.

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  • 1 1/3 Tbs. skim milk
  • 1/4 C. whole-wheat flour
  • 1/4 C. egg substitute lightly beaten
  • 1 C. breadcrumbs
  • 20 oz. white fish
  • 6 large plum tomatoes halved lengthwise
  • 1/2 tsp. thyme
  • 1/2 tsp. lemon pepper
  • 1/4 tsp. parsley

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Spray broiler rack with nonstick cooking spray; place 5" from heat. Preheat broiler. In each of 4 medium shallow bowls, separately place milk, flour, egg substitute and 1/2 C. of the bread crumbs. Dip each white fish fillet first in milk, then flour, egg substitute and finally breadcrumbs. Place on prepared broiler rack and broil 4-5 minutes on each side, until fish flakes easily with fork. Remove to serving plate and keep warm. Meanwhile, place tomatoes in small baking dish and broil, cut-side up, until lightly browned, 3-5 minutes. Remove and let cool slightly. In small bowl, combine the remaining 1/4 C. breadcrumbs with the thyme. Spread 1 tsp. breadcrumb mixture onto cut side of each broiled tomato; continue broiling until crumbs are toasted, 3-4 minutes. Serve with flounder.

Makes 4 servings

PER SERVING: 394.8 Calories, 11.3 g Total Fat, 1.9 g Saturated Fat, 85.3 mg Cholesterol, 360.5 mg Sodium, 38.1 g Total Carbohydrate, 4.6 g Dietary Fiber, 35.9 g Protein, 132.4 mg Calcium.

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