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Cornmeal Crunch Orange Roughy

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Categories: Low-calorie
Type: Main Dishes

Orange roughy is a fish with great flavor. This recipe adds the crunch of cornmeal.

Serves: Serves: 6

Ingredients:

  • 1/2 cup all-purpose flour
  • 1/2 teaspoon lemon pepper
  • 1/4 cup egg substitute
  • 2 tablespoons skim milk
  • 1/2 cup bread crumbs
  • 1/2 cup cornmeal
  • 1 tablespoons grated lemon peel
  • 1 teaspoon dried basil
  • 1 1/2 pounds orange roughy fillets, cut into 6 pieces

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Directions:

  1. Preheat oven to 450F. Spray shallow baking dish with cooking spray.
  2. Combine flour and lemon pepper in large plastic bag; shake well.
  3. Combine egg substitute and skim milk in small bowl; beat until mixed.
  4. Combine bread crumbs, cornmeal, lemon peel and basil on paper plate.
  5. Place moist fish in plastic bag and shake to coat with flour mixture. Dip in egg mixture and roll in crumb mixture until well coated and arrange in baking dish.
  6. Spray fish lightly with cooking spray and bake 10 to 12 minutes, until lightly browned and fish flakes easily when tested with a fork.
  7. Serve immediately or cool and refrigerate 1 to 2 days. Fish can be individually wrapped and frozen; reheat in microwave or thaw and heat in oven until crisp.
Tips:
  • According to a study published in the American Journal of Clinical Nutrition, people who consumed two or more servings of fish per week had between 50 and 60 percent lower rates of stomach, colon and pancreatic cancers.

excerpted from:

Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.

To order this book go to Amazon.

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