| "Fried" Fish (2.5 Pts)
2 tablespoon of all-purpose flour
1/4 teaspoon of salt
1/4 teaspoon of freshly ground black pepper
1/2 cup of low-fat buttermilk, 1.5%
3 ounces of corn flake crumbs
1 teaspoon of grated lemon rind
1/2 teaspoon of dried chervil or tarragon leaves
20 ounces of cod fillets, cut in 4x2" strips
barley malt or cider vinegar, to taste optional |
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Place oven rack in lower third of oven; preheat oven to 425ºF. Line a baking sheet with foil; spray with nonstick cooking spray. In wide, shallow bowl, combine flour, salt and pepper. Pour buttermilk into another wide, shallow bowl. In another, similar bowl, combine cornflake crumbs, lemon zest and chervil. Dip fillets in flour mixture to coat, shaking off excess. Dip each into buttermilk, then dip into cornflake crumb mixture. Place on prepared baking sheet; bake until lightly browned on the bottom, 8-10 minutes. With spatula, carefully turn over; bake until crisp, 6-8 minutes. Sprinkle with vinegar, if using.
Serving (3 oz) provides: 2 p, 1 b, 25 cal. Per serving: 122 cal, 1 g fat,0 g sat, 6 mg chol, 419 mg sod, 23 g car, 0 g fib, 5 g pro, 43 mg calcium.
Source: Weight Watchers Magazine
Per Serving (excluding unknown items): 131 Calories; 1g Fat (7.2% calories from fat); 26g Protein; 3g Carbohydrate; trace Dietary Fiber; 61mgCholesterol; 210mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0Fruit; 0 Fat.
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