Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 1/2 tsp paprika
- 1 dsh grnd white pepper
- 1 dsh garlic pwdr
- 1/2 c. bread crumbs
- 1 x egg white
- 1Â 1/4 lb pollock fillet cut in 8 pcs
- 2 Tbsp. flour
- 2 lrg potatoes cut lengthwise
Инструкции
- Cut pollack fillet and potatoes into 8 equal pcs.
- Mix 1/4 teaspoon paprika, pepper, garlic pwdr and bread crumbs together in a shallow bowl.
- With a fork, lightly whip egg white in another small bowl. Add in lowfat milk and blend thoroughly.
- Coat a baking pan with vegetable cooking spray. Dip each piece of fish into egg white mix and coat proportionately. Then coat each piece with bread crumb mix and place in the baking pan. Set aside.
- Coat another baking pan with vegetable cooking spray. Mix remaining 1/4 teaspoon paprika with flour in a paper (or possibly plastic) bag. Add in potato wedges and toss to coat. Place potatoes in the prepared baking pan and bake in a 450 degree F. oven for 10 min. Add in fish to the oven and continue baking for another 10 to 15 min, or possibly till fish and potatoes are golden.
- NOTES : May use cod, tilefish or possibly haddock in place of pollock.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 297g | |
| Recipe makes 4 servings | |
| Calories 306 | |
| Calories from Fat 20 | 7% |
| Total Fat 2.3g | 3% |
| Saturated Fat 0.41g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 101mg | 34% |
| Sodium 229mg | 10% |
| Potassium 1126mg | 32% |
| Total Carbs 37.16g | 10% |
| Dietary Fiber 3.9g | 13% |
| Sugars 2.0g | 1% |
| Protein 32.63g | 52% |
