Lightly Seasoned Baked Fish Fillets
1 lb. sole fillets, fresh or frozen and defrosted
1/2 cup all-purpose flour
2 egg whites
1 Tbsp water
3/4 cup dried bread crumbs
1/4 tsp each salt, pepper
1 tsp dried thyme
1 Tbsp fresh parsley, chopped
1 Tbsp soft, non-hydrogenated margarine, melted
1 lemon, cut in wedges
Cut fillets into finger-sized pieces. Pat fish dry with paper towels.
Place flour in shallow dish. Beat egg whites and water in another shallow
dish. In a third bowl, combine bread crumbs, salt, pepper, thyme, and
parsley. Dust each piece of fish with flour. Dip into egg whites, allowing
excess to drain off. Dip into herbed crumb mixture.
Grease a baking dish with melted margarine. Place fish in baking dish.
Bake at 450 F (230 C) for 5 minutes, turn once and bake for another
5 minutes or until fish flakes easily with a fork.
Serve fish with lemon wedges. Makes 4 servings.
Calories 276, Fat 5.5 g, Protein 27.1 g, Carbohydrate 25.8 g, Fiber 1.1 g,
Sodium 441 mg.
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