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Baked Fish "Fry"

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You're gonna be ahead of the game by baking this fish in the oven instead of deep-frying it. We all benefit by having less fat in our diets, so why not start with Baked Fish Fry?

Serves: 8

Cooking Time: 20 min

Ingredients
  • 2 egg whites, beaten
  • 1/2 teaspoon dried dillweed
  • 1/2 teaspoon black pepper
  • 1 cup cornflake crumbs
  • 2 pounds fresh or frozen haddock fillets, thawed if frozen, cut into 8 pieces
  • Cooking spray
Instructions
  1. Preheat oven to 400 degrees F.  Coat a baking sheet with cooking spray.
     
  2. In a shallow bowl, combine the egg whites, dillweed, and pepper. Place cornflake crumbs in another shallow bowl. Dip fish in egg mixture then in cornflake crumbs, coating completely. Place fish on prepared baking sheet.
     
  3. Coat fish with cooking spray and bake 18 to 20 minutes, or until it flakes easily with a fork.
     
Nutritional Information

Serving Size: 1 piece, Exchanges: 1/2 Starch, 3 Very Lean meat, Calories 144, Calories from Fat 8, Total Fat 1g, Saturated Fat 0g, Cholesterol 65mg, Sodium 208mg, Total Carbohydrate 10g, Dietary Fiber 0g, Sugars 1g, Protein 23g

OOH ITS SO GOOD!

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