Parmesan Crumbed Fish
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Snapper and sole work well in this recipe, but so will your favourite kind of fish.
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Large egg
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1
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1
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Milk
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2 tsp.
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10 mL
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Fine dry bread crumbs (1/2 oz., 14 g)
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3/4 cup
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175 mL
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Finely grated fresh Parmesan cheese
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3 tbsp.
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50 mL
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Chopped fresh parsley (or 2 1/4 tsp., 11 mL, flakes)
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3 tbsp.
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50 mL
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Salt, sprinkle
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All-purpose flour
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3 tbsp.
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50 mL
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Fish fillets (such as snapper), skinned
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1 1/2 lbs.
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680 g
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Canola oil
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1 1/2 tbsp.
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25 mL
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Beat egg and milk with fork in shallow dish.
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Combine next 4 ingredients in separate shallow dish.
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Measure flour onto sheet of waxed paper. Cut fish into 6 portions. Dredge fish in flour. Dip into egg mixture. Press into crumb mixture until coated.
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Heat canola oil in large non-stick frying pan on medium. Add fish. Cook for about 3 minutes per side until fish is golden and flakes easily when tested with fork. Serves 6.
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To Make Ahead: Crumb fish. Cover. Chill for up to 4 hours.
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1 serving:
223 Calories; 7.3 g Total Fat (3.2 g Mono, 1.8 g Poly, 1.6 g Sat); 73 mg Cholesterol; 14 g Carbohydrate; 1 g Fibre; 24 g Protein; 255 mg Sodium
1 Starch; 1/2 Fruit & Vegetable; 3 Protein
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Reprinted from Diabetic Dinners © Company's Coming Publishing Limited
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