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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Oven-Fried Fish 


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MAGNOLIAHONEY
MAGNOLIAHONEY's Photo Posts: 3,996
5/28/08 2:08 P

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This sounds good I'm going to have to try it!



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SKYBOYSMOM
Posts: 1,152
5/28/08 2:07 P

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Oven-Fried Fish

Better than any old bread crumbs is the crunchy crust that only cornflakes can deliver! The flavor is so good, you'll find it easy to persuade your family to skip the fast-food fried fish for better and nearly as fast at home.

Serves 4

3/4 cup (1 1/2 ounce) crushed corn flakes
1/3 cup Carnation Nonfat Dry Milk Powder
1/4 cup water
1 teaspoon dried parsley flakes
1 teaspoon lemon pepper
15 ounces white fish, cut into 4 pieces
4 teaspoons reduced-calorie margarine

Preheat over to 400 degrees. Spray a cookie sheet with butter-flavored cooking spray. Place corn flake crumbs on waxed paper. In a small flat bowl, combine dry milk powder, water, parsley flakes, and lemon pepper. Dip fish in milk mixture then into corn flake crumbs. Arrange fish on prepared cookie sheet. Dot each piece with 1 teaspoon margarine. Bake 15 minutes or until fish flakes easily.

Each serving equals:
HE: 1 1/2 Protein, 1/2 Bread, 1/2 Fat, 1/4 Skim Milk
**********
162 Calories, 2 gm Fat, 24 gm Protein, 12 gm Carbohydrate, 233 mg Sodium, 0 gm Fiber
**********
DIABETIC: 3 Meat, 1 Starch, 1/2 Fat

Cooking Healthy with a Man in Mind
Joanna M Lund
pg 170



 
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