Labadie Recipe Database
Name LIghter Oven-Fried Fish
Number of People 4
List of Ingredients

5 oz. package of plain Melba toast, broken into 1-inch pieces

2 T. vegetable oil

3 large egg whites

1 T. Dijon mustard

2 tsp. minced fresh thyme leaves

1/4 tsp. garlic powder

1/8 tsp. cayenne pepper

4 1-inch thick cod fillets (about 6 oz.)

vegetable cooking spray

salt and pepper

1 lemon, cut into wedges
Description Adjust oven rack to upper-middle psition and heat to 450 degrees.  Cover a baking sheet with foil and place a wire rack on top.  Process the Melba toast into coarse crumbs, about twelve 1-second pulses.  Spread the crumbs in a shallow dish and toss with oil.



Whisk together egg whites, mustard, thyme, garlic powder, and cayenne.



Pat the cod dry with paper towels and season with salt and pepper.  Working with one piece of fish at a time, dip into the egg white mixture, then coat with crumbs.  Press on the crumbs to make sure they adhere to the fish.  Lay the coated fish onto the prepared wire rack and spray tops with vegetable spray.



Bake until the coating is golden and the fish just flakes apart, about 12 to 15 minutes.  Serve with lemon wedges and tartar sauce.
Time 30 minutes
Difficulty (1-5) 2
Notes Per serving:  Calories 300, fat 7 gm., cholesterol 75 mg., carbohydrates 21 gm., protein 35 g, fiber 2 g, sodium 530 mg
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