OVEN-FRIED FISH (x 2): Daily Diabetic Recipe

OVEN-FRIED FISH [2 recipes - #2 more spiced]

Yield: 4 servings
Source: "Magic Menus for People with Diabetes"

INGREDIENTS
- 1 pound fish fillets (cut into 4 pieces)
- 2 cups corn flakes
- 1/2 teaspoon each onion powder, oregano, basil, and paprika
- 1 teaspoon Parmesan cheese
- 1/4 cup evaporated fat-free milk
- 4 teaspoons canola oil

DIRECTIONS
Preheat oven to 500 degrees F.

- Roll cornflakes into fine crumbs between layers of waxed paper. Add spices.
- Pour milk into shallow pan. Dip fish in milk, then crumbs.
- Arrange fish on nonstick baking sheet. Sprinkle oil over fish.
Bake for 10 minutes.

Nutritional Information Per Serving (4 ounces):
Calories: 212, Fat: 6 g, Cholesterol: 60 mg, Sodium: 273 mg,
Carbohydrate: 14 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 24 g
Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1/2 Fat

BAKED FISH (#2) Spicy
1 egg white
1 cup evaporated skim milk
3/4 cup cornflake crumbs
1/4 cup fine dry bread crumbs
4 tsp paprika
2 tsp oregano
3/4 tsp chile powder
1/2 tsp garlic powder
1/2 tsp black pepper
1/8 tsp cayenne pepper
1/8 tsp dry mustard
1/2 tsp salt
nonstick cooking spray

*fish — bake for just 20 minutes.

1. Preheat oven to 375 degrees F.

2. Beat egg white with evaporated skim milk.
Place fish in milk mixture and let stand for 5 minutes, turning once.

3. Meanwhile, mix cornflake crumbs, bread crumbs, spices, and salt.

4. Use nonstick cooking spray on 13- by 9-inch baking pan.

5. Remove fish from milk mixture and coat thoroughly with crumb mixture.

6. Place fish in pan and bake at 375 degrees F for 20 minutes.

Each Serving Provides:
Calories: 216
Total fat: 8 g
Saturated fat: 3 g
Cholesterol: 62 mg
Sodium: 346 mg
Total fiber: 1 g
Protein: 25 g
Carbohydrates: 10 g
Potassium: 414 mg