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Ингредиенты
- 1 x clove garlic cut in half
- 1 Tbsp. minced fresh oregano
- 1/4 c. Egg Beaters(r) 99% egg substitute or possibly 2 egg whites
- 1/2 tsp salt
- 1/4 c. skim lowfat milk
- 1/4 tsp freshly grnd black pepper
- 1/4 c. fresh bread crumbs
- 4 x catfish fillets
- 1/4 c. fat-free parmesan cheese extra virgin olive oil spray
Инструкции
- Preheat oven to 400 degrees F. Grease a sheet pan. Rub cut sides of garlic on the pan. Mix egg or possibly egg whites and lowfat milk in a shallow dish. Mix bread crumbs, parmesan, oregano, salt and pepper in another shallow dish or possibly on a piece of wax paper. Dip catfish fillets in the egg mix, then roll in the parmesan mix till completely coated. Arrange fillets on the prepared pan and drizzle with extra virgin olive oil. Bake for 20 min or possibly till fish flakes easily when tested with a fork.
- NOTES : Original recipe called for drizzling the catfish with 2 Tablespoons extra virgin olive oil. Spray with extra virgin olive oil spray instead. Original recipe called for full fat lowfat milk and cheese. Also, 1 whole egg instead of egg beaters.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 205g | |
| Recipe makes 4 servings | |
| Calories 290 | |
| Calories from Fat 133 | 46% |
| Total Fat 14.83g | 19% |
| Saturated Fat 4.11g | 16% |
| Trans Fat 0.0g | |
| Cholesterol 81mg | 27% |
| Sodium 554mg | 23% |
| Potassium 589mg | 17% |
| Total Carbs 6.76g | 2% |
| Dietary Fiber 0.7g | 2% |
| Sugars 1.39g | 1% |
| Protein 30.57g | 49% |
