Oven Fried Fish
"Fried" Fish (2.5 PTS) - 4 servings
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup lowfat buttermilk (1.5%)
3 ounces corn flake crumbs
1 teaspoon grated lemon rind
1/2 teaspoon dried chervil or tarragon leaves
20 ounces cod fillets; cut in 4x2" strips
barley malt or cider vinegar; to taste, optional
1. Place oven rack in lower third of oven; preheat oven to 425 oF. Line a
baking sheet with foil; spray with nonstick cooking spray. 2. In wide,
shallow bowl, combine flour, salt and pepper. Pour buttermilk into
another wide, shallow bowl. In another, similar bowl, combine cornflake
crumbs, lemon zest and chervil. 3. Dip fillets in flour mixture to coat,
shaking off excess. Dip each into buttermilk, then dip into cornflake
crumb mixture. Place on prepared baking sheet; bake until lightly browned
on the bottom, 8-10 minutes. With spatula, carefully turn over; bake
until crisp, 6-8 minutes. Sprinkle with vinegar, if using.
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Per Serving (excluding unknown items): 131 Calories; 1g Fat (7.2% calories
from fat); 26g Protein; 3g Carbohydrate; trace Dietary Fiber; 61mg
Cholesterol; 210mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0
Fruit; 0 Fat.
Contributor: WW Magazine, April 1996
Yield: 4 servings
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