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  Oven Fried Fish
  Category: SeaFoods
  Author: The Savvybearcat
  Date: 1/1/2007
  Hits: 666
Ingredients:
2 cup Fat-free crackers processed to fine crumbs (or fat free bread crumbs)
1/4 tsp Dry mustard powder
1 Egg white
2 tbsp Non-fat milk
1 lb Fish filets of choice (orange roughy or other mild white fish)
Lemon wedges (optional)
Instructions:
Preheat oen to 425. Process crackers into fine crumbs using a food
processor or blender. Stir dry mustard into crumbs. Beat egg white
with milk in a broad, shallow bowl. Spread cracker crumbs on a plate.

Dip fish filets one at a time into egg white mixture, then place in
cracker crumbs and turn to coat all surfaces. Bake 15 minutes, until
coating is crisp and fish flakes easily with a fork.

Serve with lemon wedges, if desired.

The book reccomends making this with Health Valley Fat Free Herb
crackers, but I just used the Premium fat free crackers that I
already had. I think it would be better with the herb crackers
because it was very bland with the plain crackers. The fish had a
nice "non-fishy" flavor though, which my hubby said was greatly
improved with lemon pepper.

Nutritional Information per serving: 166 Calories, 1.7 grams Fat, 9%
Calories from fat, 23 mg Cholesterol,
248 mg Sodium, 3.5 g Dietary fiber.

From "Cooking Without Fat" by George Mateljan.

Food & Wine RT [*] Category 7, Topic 11 Message 100 Wed Jan 06, 1993
SAM-RAPP [Angie/ChatTN]
(Forwarded)

MM by QBTOMM and Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253,
GT Cookbook echo moderator at net/node 004/005
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