posted by Connie 11-25-102 3:41 PM
Oven-Fried Fish Fillets
3 tablespoons margarine at room temperature
1/2 cup dry bread crumbs
1 teaspoons paprika
1/4 teaspoon garlic powder
1/2 teaspoon salt
2 tablespoons Parmesan cheese
8 4 ounce fish fillets (cod, catfish, halibut, snapper, sole, swordfish) use any lean fish
1/2 cup slim milk
Line a 9 x 13 cake pan with aluminum foil. Grease the foil using part of the margarine. Set the remaining margarine aside for later use.
Place bread crumbs, seasonings and Parmesan in a pie pan. Mix well to blend and set aside for later use.
Defrost fish if necessary. Pat dry with paper towels. Place milk in an individual salad bowl. Dip fish fillets in milk and then in the bread crumb mixture. Place evenly on the foil in the pan.
Using all the remaining margarine, spread a small amount of the margarine on top of each of the fillets.
Bake at 500 degrees for 10-15 minutes or until lightly browned and firm. (The length of time will depend upon the thickness of the fillets.) Let stand 5 minutes and serve hot.
One fillet is about 162 calories, 5 grams of fat 22 grams protein -- Food exchange is 1 vegetable, 3 lean meat.