CRUNCHY FISH FILLETS
1 cup nonfat yogurt
2 egg whites, beaten
2 tsp. Spike Seasoning (or lemon pepper)
4 orange roughy fillets (or other mild, firm- textured fish)
2 cups seasoned bread crumbs
Preheat oven to 450 degrees F.
Combine yogurt, egg whites, and seasoning. Thoroughly coat each fillet with this mixture.
Dip in bread crumbs, pressing crumbs into fish. Put in a shallow baking pan that has been sprayed with a nonstick spray.
Bake at 450 degrees F for about 10 minutes, or until fish is done, brown on top, and crispy.
Makes 4 servings
Serving size: 8.7 oz.
Servings per recipe: 4
Calories: 263
Total fat: 2.07 grams
Saturated fat: 0.295 gram
Fat: 8%, Carbohydrates 36%, and Protein 56%
Source: C'mon America..Let's Eat by Susan Powter
1 cup nonfat yogurt
2 egg whites, beaten
2 tsp. Spike Seasoning (or lemon pepper)
4 orange roughy fillets (or other mild, firm- textured fish)
2 cups seasoned bread crumbs
Preheat oven to 450 degrees F.
Combine yogurt, egg whites, and seasoning. Thoroughly coat each fillet with this mixture.
Dip in bread crumbs, pressing crumbs into fish. Put in a shallow baking pan that has been sprayed with a nonstick spray.
Bake at 450 degrees F for about 10 minutes, or until fish is done, brown on top, and crispy.
Makes 4 servings
Serving size: 8.7 oz.
Servings per recipe: 4
Calories: 263
Total fat: 2.07 grams
Saturated fat: 0.295 gram
Fat: 8%, Carbohydrates 36%, and Protein 56%
Source: C'mon America..Let's Eat by Susan Powter
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