Title: Oven Fried Ocean Whitefish Parmesan :: Pdpp83a
Categories: Ww Fish Lowcal
Yield: 4 Servings
| 1 | lb | Ocean Whitefish fillets* |
| 2 | tb | Cornmeal |
| 2 | tb | Flour |
| 1 | tb | Grated Parmesan cheese |
| 1/4 | ts | Paprika** |
| | | Salt and Pepper to taste |
| 2 | ts | Vegetable oil |
*Cod, Rockfish, Perch, Sole, Flounder, Orange Roughy, etc. **Could
substitute spice of choice, such as Cajun Herbed Spice mix. Combine
cornmeal, flour, cheese, paprika, salt and pepper. Dredge fish in cornmeal
mixture. Spray baking pan with non-stick coating. Arrange fish in pan and
drizzle with oil. Bake at 450 D. 8-10 minutes or until fish flakes. WW
Exchanges per serving: 1 1/2 Protein, 1/4 Bread, 1/2 Fat, 23 optional
calories. Nutritional analysis per serving: Calories, 160; protein, 19 gm;
fat, 5 gm; carbohydrates, 6 gm; cholesterol; 44 mg, sodium, 99 mg.