"fried" Fish (2.5 Pts)
|2 tablespoonall-purpose flour|
|1/4 teaspoonfreshly ground black pepper|
|1/2 cuplowfat buttermilk; 1.5%|
|3 ouncescorn flake crumbs|
|1 teaspoongrated lemon rind|
|1/2 teaspoondried chervil or tarragon leaves|
|20 ouncescod fillets; cut in 4x2" strips|
|barley malt or cider vinegar; to taste optional|
"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
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