Ready in 45 minutes
Crispy, spicy, easy to prepare, and low fat to boot. This will be one of your favorites.
"I used alaskan pollock because that's what I had on hand. Made for a great dinner with much less fat. Also liked the fact salt was not called for or needed. I will be making this one again."- RKG1
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Preheat oven to 400F.
In a shallow pan or bowl, whisk together the egg whites, milk, lime juice, and zest. Set aside.
In another shallow dish mix cornmeal and spices together. set aside.
Cut the fish into strips about 3/4 inch on a side and about 4 - 6 inches long.
Lightly spray a baking pan or cookie sheet large enough to hold all the fish.
Coat the fish by dipping it in the egg wash then rolling it in the spiced cornmeal. Alternatively you can put the "breading" in a large freezer bag or other container and shake the moistened strips in it to quickly coat them.
Lay the fish out on the baking pan. Don't let them touch as they'll stick together. When the fish are all coated and layed out, lightly spray the tops with oil.
Bake for about 15 minutes or until lightly browned and fish is white throughout.
Serve with low-fat remoulade, cocktail sauce, or fresh cut lemons to squeeze over the fish.
Each (app 6oz) serving contains an estimated:
Cals: 235, FatCals: 75, TotFat: 8g
SatFat: 2g, PolyFat: 2g, MonoFat: 4g
Chol: 54mg, Na: 98mg, K: 437mg
TotCarbs: 17g, Fiber: 2g, Sugars: 0g
NetCarbs: 15g, Protein: 21g
We're cutting back on fat and calories these days. But not crispiness or flavor. This recipe also works with chicken breasts for a different type of meal.
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Cmckibbin 1 year agoI thought this was good - but not very flavorful. Next time I would add more lime zest and spices.
LoveMyHusband29 1 year agoThese were very good! I can't wait to make it again so I can play with the flavors and make some changes to fit my taste buds.
Dja3329 1 year agoSimple and easy to make the lime with the other spices made for a flavorful combination. The family enjoyed it.
Awolpster 2 years agoI did not think this was the best fish
Hunter1848 3 years agoThese were very nice. We devoured them.
paigehuff 3 years agoNot a bad recipe. I used tilapia and the recipe was quick and easy. It was a little bland to our taste buds. Next time I will just add more spices.
twojocks 6 years agoDelicious! Both my husband and I enjoyed this. I'm always a little afraid to use cayenne because we don't like foods too spicy so I ate it with a little salsa on the side.
hanan@home 6 years agoWe tried tilapia for the first time. I liked that this dish is low in fat and still loaded with flavor!
promfh 6 years ago[I made edits to this recipe.]
RKG1 7 years agoI used alaskan pollock because that's what I had on hand. Made for a great dinner with much less fat. Also liked the fact salt was not called for or needed. I will be making this one again.
promfh 7 years ago[I made edits to this recipe.]
promfh 8 years agoWe're cutting back on fat and calories these days. But not crispiness or flavor. This recipe also works with chicken breasts for a different type of meal. [I posted this recipe.]