Guest guest Posted June 25, 2004 Report Share Posted June 25, 2004 OVEN-FRIED FISH Yield: 4 servings Source: " The All New Good Housekeeping Cookbook " Info: http://diabeticgourmet.com/book_archive/details/48.shtml INGREDIENTS - 2 teaspoon vegetable oil - 1/4 cup all-purpose flour - 1/2 teaspoon salt - 1/4 teaspoon ground red pepper (cayenne) - 2 large egg whites - 1 cup plain dried bread crumbs - 1 pound flounder or sole fillets, cut on diagonal into 1-inch-wide strips DIRECTIONS Preheat oven to 450 degrees F. 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. 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 Want more recipes? Visit our archive at http://diabeticgourmet.com/recipes Quote Link to comment Share on other sites More sharing options...
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