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Baked Fish Fillets

Don't go out for fish when you can make it this good at home!

Exchange: 1 serving for 3 meat exchanges and 1/2 bread exchange and 1 fat exchange.

Yield: Serves 4

Ingredients

  • 1 lb. fish fillets

  • 1/2 tsp. salt (optional)

  • 4 tsp. liquid margarine

  • 1/4 c. skim milk

  • 4 TBS fine dry bread crumbs (try panko (japanese) breadcrumb for superior results)

Instructions

  1. Cut fillets into four portions and soak 3 minutes in milk

  2. Drain and roll in bread crumbs

  3. Place fish on a greased baking dish

  4. Bake in a very hot oven (450 to 475 degrees), allow 8 minutes if fish is fresh and 15 minutes if fish is frozen, or until fish flakes easily with a fork

  5. For a professional touch, add chopped fresh herbs and chopped lemon zest to breadcrumbs before dredging fish.



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(Page 1 of 1, 2 total comments)

getslim

very good I choose to cook a little longer and
let it sit for 4-6mins to firm up.

posted Sep 10th, 2009 9:35 pm

SFORD1927

tasted great a non diabetic would like it

posted Feb 23rd, 2009 5:51 pm


   
 

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