posted by Schmitty 04-01-101 7:37 AM
Potato-Crusted Salmon
(Lo Cal / Lo-fat)
Makes 4 servings
1 lb. salmon, artic char or other med.-fat fish fillets, about 3/4" thick
1 egg white, slightly beaten
2 tbsp. water
1/3 cup mashed potato mix (dry)
2 tsp. cornstarch
1 tsp. paprika
1 tsp. lemon pepper
1 tbsp. olive or vegetable oil
Remove and discard skin from fish. Cut fish into 4 serving pieces.
Mix egg white and water with a fork. Mix potato mix, cornstarch, paprika and lemon pepper. Dip just the top sides of fish into egg white mixture, then press into potato mixture.
Spray 12" nonstick skillet with cooking spray. Heat oil in skillet over high heat. Cook fish, potato side down in oil 3 min. Carefully turn fish, using wide slotted spatula. Reduce heat to med. Cook about 3 min. longer or until fish flakes easily when tested with a fork.
Per serving: cal 220, fat 11g, sat fat 2g, chol 65mg, sod 160mg, carb 5g, fiber 0g, prot 25g
Exchanges: 3 1/2 lean meat, 1 veg
points: 5
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