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Raciónes: 4

Ingredientes

Cost per serving $3.53 view details

Direcciones

  1. *NOTE: or possibly scrod, haddock, or possibly pollack fillets
  2. Preheat oven to 425F (220C). Place a sheet of aluminum foil large sufficient to hold fillets on a baking sheet. Lightly spray foil with cooking spray.
  3. Place fish fillets on foil.
  4. In a small bowl, combine egg substitute, skim lowfat milk, Worcestershire sauce, and lemon juice. Using a pastry brush, paint egg mix onto fillets. Mix together cornmeal, cumin, garlic, and sesame seed. Sprinkle cornmeal mix onto fillets, covering well. Lightly spray coated fillets with cooking spray. Bake for 10 min per inch (2.5 cm) of thickness, about 15 min. Serve immediately.
  5. (Makes 4 servings)

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Nutrition Facts

Amount Per Serving %DV
Serving Size 193g
Recipe makes 4 servings
Calories 246  
Calories from Fat 47 19%
Total Fat 5.56g 7%
Saturated Fat 0.88g 4%
Trans Fat 0.0g  
Cholesterol 61mg 20%
Sodium 125mg 5%
Potassium 719mg 21%
Total Carbs 17.66g 5%
Dietary Fiber 1.5g 5%
Sugars 0.9g 1%
Protein 30.03g 48%
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