*NOTE: or scrod, haddock, or pollack fillets Preheat oven to 425F (220C). Place a sheet of aluminum foil large enough to hold fillets on a baking sheet. Lightly spray foil with cooking spray. Place fish fillets on foil. In a small bowl, combine egg substitute, skim milk, Worcestershire sauce, and lemon juice. Using a pastry brush, paint egg mixture onto fillets. Mix together cornmeal, cumin, garlic, and sesame seed. Sprinkle cornmeal mixture onto fillets, covering well. Lightly spray coated fillets with cooking spray. Bake for 10 minutes per inch (2.5 cm) of thickness, about 15 minutes. Serve immediately. (Makes 4 servings) Per serving: calories, 200 protein, 24 g carbohydrate, 15 g fat, 5 g (calories from fat, 23%) dietary fiber, 3 g cholesterol, 47 mg sodium, 106 mg potassium, 595 mg Exchanges: 3 low-fat meat, 1 bread/starch Joslin Diabetes Gourmet Cookbook Posted to recipelu-digest Volume 01 Number 176 by Reggie Dwork
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|Serving Size: 1 Serving (199g)|
|Recipe Makes: 4|
|Calories from Fat: 75 (30%)|
|Amt Per Serving||% DV|
|Total Fat 8.3g||11 %|
|Saturated Fat 1.2g||6 %|
|Monounsaturated Fat 2.9g|
|Polyunsanturated Fat 3.5g|
|Cholesterol 60.4mg||19 %|
|Sodium 101.1mg||3 %|
|Potassium 728.2mg||19 %|
|Total Carbohydrate 15.8g||5 %|
|Dietary Fiber 2.7g||11 %|
|Sugars, other 13.1g|
|Protein 28.9g||41 %|
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Calories per serving: 252
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