Ingredients:
1/4 Cup(s) all-purose flour
1/4 Cup(s) cornmeal
1 Teaspoon(s) salt
1 Teaspoon(s) paprika
1 Teaspoon(s) pepper
2 egg whites
1/4 Cup(s) fat-free milk
4 flounder fillets
2 Tablespoon(s) grated Parmesan cheese |
Directions:
In a shallow bowl, combine the flour, cornmeal, salt, pepper, and paprika. In another shallow bowl, beat egg whites and milk. Coat fish with cornmeal mixture, tehn dip into egg white mixture. Coat fish again in cornmeal mixture. IN a 15in x 10in baking pan coated with nonstick cooking spray, arrange fish in a single layer. Sprinkle with Parmesan cheese. Bake, uncovered, at 425 for 8-10 minutes or until fish flakes easily with a fork.
1 fillet: 236 calories, 3 g fat, 83mg cholesterol, 789 mg sodium, 14g carbs, 1g fiber, 37g protein. |
