4
Fish American
Diabetic, Low Carb, Low Fat, Superbowl, Summer, Spring, Bake, Simple – Easy, Main Dish, Hors dOeuvres, Brunch, American, Fish, Dinner, Spicy (Hot)
1 Egg white -or egg substitute
1/4 cup Milk
1 tablespoon Lime juice
1 teaspoon Lime zest -finely chopped
1/2 cup Corn meal
1/2 teaspoon Chili Powder
1/2 teaspoon Cumin
1/2 teaspoon Oregano, dried
1/8 teaspoon Cayenne pepper – to taste
Cooking Spray –as needed
1 pound Tilapia filets – or other firm white fish
Preheat oven to 400F.
In a shallow pan or bowl, whisk together the egg whites, milk, lime juice, and zest. Set aside.
In another shallow dish mix cornmeal and spices together. set aside.
Cut the fish into strips about 3/4 inch on a side and about 4 – 6 inches long.
Lightly spray a baking pan or cookie sheet large enough to hold all the fish.
Coat the fish by dipping it in the egg wash then rolling it in the spiced cornmeal. Alternatively you can put the “breading” in a large freezer bag or other container and shake the moistened strips in it to quickly coat them.
Lay the fish out on the baking pan. Don’t let them touch as they’ll stick together. When the fish are all coated and layed out, lightly spray the tops with oil.
Bake for about 15 minutes or until lightly browned and fish is white throughout.
Serve with low-fat remoulade, cocktail sauce, or fresh cut lemons to squeeze over the fish.
Each (app 6oz) serving contains an estimated:
Cals: 235, FatCals: 75, TotFat: 8g
SatFat: 2g, PolyFat: 2g, MonoFat: 4g
Chol: 54mg, Na: 98mg, K: 437mg
TotCarbs: 17g, Fiber: 2g, Sugars: 0g
NetCarbs: 15g, Protein: 21g
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