Okay, I promised you the world's best fish recipe - here it is! It's from Chef Paul Prudhommes Fork in the Road.
Seasoning mix: Combine in a small bowl. Sprinkle all surfaces of fish evenly with 4 teaspoons of the seasoning mix. Preheat oven to 450. Combine bread crumbs, parsley, green onions, and remaining seasoning mix in a bowl. Add the oil and mix it with your fingers until the crumbs are moist. Dredge the fish fillets, one at a time, in the bread-crumb mixture, pressing down gently on each side. Shake off any excess crumbs. Place the fish on a nonstick baking sheet, presentation (skinless) side up, and bake 6 minutes. Turn the fish over and bake another 6 minutes. Turn over one more time (presentation side up) and cook til done, 4 minutes more.
According to book, per fillet: Calories 201 Protein 27 g Fat 9 g Now, I have never used the oil or the sliced green onions or chopped parsley. The crumbs seem to stick fine without the oil. However, Chef Prudhomme says the parsley and green onions are extremely important, so I guess I should try it some time. Not only my husband, who likes spicy foods, but my children, LOVE this dish. Posted to Digest eat-lf.v096.n216 Date: Tue, 12 Nov 1996 08:23:18 -0600 (CST) From: email@example.com (Nancy Eddy)
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|Serving Size: 1 Serving (295g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 125 (44%)|
|Amt Per Serving||% DV|
|Total Fat 13.9g||19 %|
|Saturated Fat 3.2g||16 %|
|Monounsaturated Fat 6.5g|
|Polyunsanturated Fat 3g|
|Cholesterol 74.9mg||23 %|
|Sodium 326.1mg||11 %|
|Potassium 578mg||15 %|
|Total Carbohydrate 11.2g||3 %|
|Dietary Fiber 1.4g||6 %|
|Sugars, other 9.8g|
|Protein 27.2g||39 %|
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Calories per serving: 284
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