Oven-Fried Fish
Ingredients
- 2 tsp. vegetable oil
- 1/4 C. all-purpose flour
- 1/2 tsp. salt
- 1/4 tsp. ground cayenne red pepper
- 2 large egg whites
- 1 C. plain dried bread crumbs
- 1 lb. flounder or sole fillets, cut on diagonal into 1-inch-wide strips
Directions
Preheat oven to 450 degrees. Grease cookie sheet with oil. On waxed paper, combine flour, salt, and ground red pepper, In shallow bowl, beat egg whites just until foamy. On separate sheet of waxed paper, place bread crumbs. Coat flounder strips with seasoned flour, shaking off excess. Dip into egg white, then coat in bread crumbs, patting crumbs to cover. Arrange fish strips on prepared cookie sheet. Place cookie sheet on lowest oven rack and bake fish 6 minutes. With wide spatula, turn fish. Bake until just opaque throughout and golden, about 6 minutes longer.
Yield: 4 servings
Nutritional Information Per Serving (1/4 of recipe): Calories: About 267, Protein: 27 g, Carbohydrate: 26 g, Fat: 5 g, Cholesterol: 54 mg, Sodium: 642 mg Diabetic Exchanges: 3 Lean Meat, 2-1/2 Bread/Starch
