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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (157g)|
|Recipe Makes: 4|
|Calories from Fat: 36 (16%)|
|Amt Per Serving||% DV|
|Total Fat 4g||5 %|
|Saturated Fat 1.2g||6 %|
|Monounsaturated Fat 1.5g|
|Polyunsanturated Fat 1.3g|
|Cholesterol 56.3mg||17 %|
|Sodium 78.6mg||3 %|
|Potassium 466.9mg||12 %|
|Total Carbohydrate 21.5g||6 %|
|Dietary Fiber 2.9g||12 %|
|Sugars, other 18.6g|
|Protein 26.4g||38 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
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What would you serve with this? Link in another recipe
CmckibbinI thought this was good - but not very flavorful. Next time I would add more lime zest and spices.3y ago
LoveMyHusband29These 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.4y ago
Dja3329Simple and easy to make the lime with the other spices made for a flavorful combination. The family enjoyed it.4y ago
AwolpsterI did not think this was the best fish5y ago
Hunter1848These were very nice. We devoured them.6y ago
paigehuffNot 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.6y ago
twojocksDelicious! 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.8y ago
hanan@homeWe tried tilapia for the first time. I liked that this dish is low in fat and still loaded with flavor!9y ago
promfh[I made edits to this recipe.]9y ago
RKG1I 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.10y ago