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Weight Watchers "fried" Fish (2.5 Pts)

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Cuisine: AmericanMain Ingredient: Fish

(3, 1) 100% would make again (reviews)

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Ingredients

Ready in 1 hours
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Original recipe makes 4

2 tablespoonAll-purpose flour

1/4 teaspoonSalt

1/4 teaspoonBlack Pepper; freshly ground

1/2 cuplowfat buttermilk; 1.5%

3 ouncescorn flake; crumbed

1 teaspoonLemon rind; grated

1/2 teaspoonchervil or tarragon leaves; dried

20 ouncescod fillets; cut in 4x2" strips

barley malt or cider vinegar; to taste optional

Weight Watchers "fried" Fish (2.5 Pts) Preparation

1. Place oven rack in lower third of oven; preheat oven to 425 oF. Line abaking sheet with foil; spray with nonstick cooking spray. 2. In wide,shallow bowl, combine flour, salt and pepper. Pour buttermilk intoanother wide, shallow bowl. In another, similar bowl, combine cornflakecrumbs, lemon zest and chervil. 3. Dip fillets in flour mixture to coat,shaking off excess. Dip each into buttermilk, then dip into cornflakecrumb mixture. Place on prepared baking sheet; bake until lightly brownedon the bottom, 8-10 minutes. With spatula, carefully turn over; bakeuntil crisp, 6-8 minutes. Sprinkle with vinegar, if using.

Serving (3 oz) provides: 2 p, 1 b, 25 cal. Per serving: 122 cal, 1 g fat,0 g sat, 6 mg chol, 419 mg sod, 23 g car, 0 g fib, 5 g pro, 43 mg calcium.

Per Serving (excluding unknown items): 131 Calories; 1g Fat (7.2% caloriesfrom fat); 26g Protein; 3g Carbohydrate; trace Dietary Fiber; 61mgCholesterol; 210mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0Fruit; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0