Parmesan-Coated Fish Fillets

Recipe adapted from: Amy Shapiro, RD CDN

Ingredients:

½ cup egg substitute (or 1 egg and 2 Tbl. milk)
1 Tbp. lemon juice
1 cup corn flakes, crushed
¼ cup parmesan cheese
1 tsp. garlic powder
2 tsp. dried parsley flakes
1 pound halibut or orange roughy fillets

Directions:

1. Preheat oven to 350° F.
2. Line a baking sheet with foil and spray with cooking oil spray.
3. Combine egg substitute and lemon juice in a bowl and mix well.
4. Combine cornflake crumbs, parmesan cheese, garlic powder, and parsley in a shallow dish.
5. Dip the fillets in the egg mixture then roll in the crumb mixture to coat well.
6. Place the fish in a single layer on the prepared pan.
7. Spray fish with cooking oil spray.
8. Bake for 10-15 minutes until the coating lightly browns and fish flakes with a fork.

Nutrition:
Halibut -(Serving size: ¼^th recipe)
calories: 199 protein: 28g total carbohydrate: 6.7g total fat: 5.1g
sugar:0.7g fiber: 0.4g sodium: 258mg saturated fat: 1.9g

Orange Roughy -(Serving size: ¼^th recipe)
calories: 153 protein: 22g total carbohydrate: 6.7g total fat: 3.6g
sugar:0.7g fiber: 0.4g sodium: 288mg saturated fat: 1.5g