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Full Online Book HomeLearning KitchenLow_fat - Crunchy Fish Fillets
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Low_fat - Crunchy Fish Fillets Post by :sreenivas Category :Learning Kitchen Author :Unknown Date :March 2012 Read :3324

Click below to download : Low_fat - Crunchy Fish Fillets (Format : PDF)

Low_fat - Crunchy Fish Fillets

1 cup nonfat plain yogurt
2 egg whites -- beaten
2 tsp. Spike seasoning (salt-free spice)
4 fillets orange roughy or other mild, white fish
2 cups seasoned bread crumbs

Tartar Sauce:
4 tbsp. reduced fat mayonnaise
4 tsp. pickle relish

Preheat oven to 450° F.

For fish: Combine yogurt, egg whites and Spike seasoning in a small bowl. Thoroughly coat each fillet with the mixture and then dip in breadcrumbs, pressing crumbs into the fish. Put in a shallow baking pan that has been sprayed with nonstick spray. Bake at 450°F for 10 minutes, or until brown on top and crispy. Top with sauce.

To make sauce: Mix together the mayonnaise and pickle relish in a small bowl.
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Low_fat - Seafood -  Crustless Tuna Quiche Low_fat - Seafood - Crustless Tuna Quiche

Low_fat - Seafood -  Crustless Tuna Quiche
6 ounces drained canned water-packed white tuna, flaked 3 3/4 ounces reduced-fat Swiss cheese, coarsely grated 1 cup cooked chopped kale, squeezed dry (have used spinach) 1/2 cup diced red bell pepper 1/2 cup diced onion 2 tablespoons all-purpose flour 1/2 teaspoon salt 1 cup egg substitute 1 cup skim milk 1/2 teaspoon hot pepper sauce 2 large plum tomatoes, thinly sliced Preheat oven to 350o F. Spray 9" round baking dish or pie plate with nonstick cooking spray. In medium bowl, combine tuna, cheese, kale, bell pepper, onion, flour and salt; transfer to prepared dish, spreading evenly. In same bowl,

Low_fat - Seafood -  Creole Cod Low_fat - Seafood - Creole Cod

Low_fat - Seafood -  Creole Cod
2 teaspoons olive oil 2 teaspoons Dijon mustard 1/2 teaspoon salt 1/2 teaspoon Creole seasoning blend (such as Spice Island) 4 (6 ounce) cod fillets (about 1 inch thick) cooking spray 1 tablespoon fresh lemon juice chopped fresh parsley (optional) Preheat oven to 400 degrees. Combine first 4 ingredients; brush over fish. Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 400 for 17 minutes or until fish flakes easily when tested with a fork. Drizzle juice evenly over fish; garnish with parsley, if desired. 148 cal, 3.5g fat, 27.2g pro, 0.8g carb, 0.1g fiber, 55mg chol,