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Reduced
Fat Fried Fish
Ingredients:
*Fish Fillets
*Egg Beaters
*Extra Virgin Olive Oil
*Italian Style bread crumbs *Flour
How to Cook:
*Fill a standard frying pan with the extra virgin olive
oil about half way full.
*Fill one bowl with bread crumbs, another bowl with the
egg beaters, and another with flour.
*Dunk the fillets first in the flour, next in the egg beaters,
then in the bread crumbs, and then into the frying pan.
*Cook on medium high heat, approx. 3-4 minutes on each side
until golden brown.
*Take out of pan and place fillets on paper towels to soak
up excess oil.
Low Fat Grilled Fish
Ingredients:
*Fish Fillets
*Low Fat Butter
*Lemon Juice
*Salt, pepper or your favorite seasoning
*Onions
*Peppers
*Any other vegetables you prefer
How to Cook:
*Set barbecue grill on low to medium heat.
*Place infividual fillets into large sheet of aluminum foil.
*Brush on small amount of low fat butter, and sprinmkle
with lemon juice. Add salt & pepper.
*Wrap up in aluminum foil with sliced vegetables. Cook
15-20 minutes.
Low Fat Baked Fish
Ingredients:
*Fish Fillets
*Egg Beaters
*Italian style Bread Crumbs
How to Cook:
*Fill a bowl with bread crumbs, and the other with egg beaters.
*Dunk the fillets first in the egg beaters, then in the
bread crumbs and place on a baking sheet
sprayed with a
non stick oil like "Pam".
*Bake in oven on 325 degrees for 20-25 minutes until golden
brown, turning once during cooking.
Broiled Fish
Ingredients:
*Fish fillets with skin on one side
*Dill
*Mayonnaise
*Lemon Juice
How to Cook:
*Place fillets with skin side down onto broiling pan.
*Sprinkle on lemon juice, spread on mayonnaise and sprinkle
on Dill.
*Place broiling pan on middle and broil until fish is golden
brown, approx. 20 minutes.
Blackened Fish
Ingredients:
* Buttered Flavored Pam - Cooking Spray
* Pre-mixed Cajun Spices (Labeled for blackening)
How to Cook:
* Heat non-stick skillet coated
with cooking spray over medium heat.
* Meanwhile, season both sides of fish filets with Cajun spices. Use more or
less depending on how
spicy you prefer.
* Pan fry each side of filet for about 3 minutes. (Thicker filets will need
longer.)
This makes a great sandwich or serve as is.
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