Oven Fried Fish
1 pound fish filets of choice (orange roughy, or other mild white fish)
1 egg white
2 cups fat-free crackers, processed to fine crumbs (or fat-free bread crumbs)
1/4 teaspoon dry mustard powder
2 tablespoons nonfat milk
lemon wedges (optional)
Yield: 4 Servings
Preheat oven to 425 deg F (220 deg C).
Convert crackers into fine crumbs using a food processor or blender. Stir dry mustard into crumbs.
Beat egg white with milk in a shallow bowl. Spread cracker crumbs on a plate.
Dip fish filets one at a time into egg white mixture, then place in cracker crumbs and turn to coat all surfaces.
Place on baking sheet and bake at 425 deg F (220 deg C) for about 15 minutes, until coating is crisp and fish flakes easily with a fork.
Serve with lemon wedges, if desired.
Serve with Mustard-Dill Sauce for a unique meal.
Fat 1.7 grams
Percentage of Calories from fat 9%
Cholesterol 23 milligrams
Sodium 248 milligrams
Dietary Fiber 3.5 grams
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