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-   -   Fish Fingers. (https://www.foodbanter.com/diabetic/73658-re-fish-fingers.html)

RK 07-11-2005 01:51 PM

Fish Fingers.
 
alt.food.diabetic

pfft someone else who can't read.


"Pete Romfh" wrote in message
...
| I've learned a number of useful things reading the group's posts for the
| past week. Thanks for sharing your knowledge and experience.
|
| One of the ways I'd like to give back to the group is sharing some of the
| recipes I've come up with since I was diagnosed w/ T2 a couple of months
| ago. I've got a bit of culinary experience and have decided to use that to
| learn more low fat, low carb techniques and "improve" some
| recipes I've always enjoyed.
|
| I'll precede each message with REC: so if this isn't interesting to you
| just build a filter to ignore them.
|
| Pete Romfh, new T2, no meds yet and trying to be a good diabetic.
|
| -= Exported from BigOven =-
|
| Low Fat, Tex-Mex Fish Fingers
|
| Crispy, spicy, easy to prepare, and low fat to boot. This will be one of
| your favorites.
|
| Recipe By: Pete Romfh
| Serving Size: 4
| Cuisine: American
| Main Ingredient: Fish
| Categories: Diabetic, Low Carb, Low Fat, Superbowl, Summer, Spring, Bake,
| Simple - Easy, Main Dish, Hors dOeuvres, Brunch
|
| -= Ingredients =-
| 1 Egg white ; -or egg substitute
| 1/4 cup Milk, 1%
| 1 tablespoon Lime juice
| 1 teaspoon Lime zest ; -finely chopped
| 1/2 cup Corn meal
| 1/2 teaspoon Chili Powder
| 1/2 teaspoon Cumin
| 1/2 teaspoon Oregano, dried
| 1/8 teaspoon Cayenne pepper ; - to taste
| 0 ~~ Cooking Spray -- ~~; as needed
| 1 pound Tilapia filets ; - or other firm white fish
|
| -= Instructions =-
| Preheat oven to 400F.
| In a shallow pan or bowl, whisk together the egg whites, milk, lime juice,
| and zest. Set aside.
| In another shallow dish mix cornmeal and spices together. set aside.
| Cut the fish into strips about 3/4 inch on a side and as long as the filet
| will allow.
| Lightly spray a baking pan or cookie sheet large enough to hold all the
| fish.
| Coat the fish by dipping it in the egg wash then rolling it in the spiced
| cornmeal.
| Lay the fish out on the baking pan. Don't let them touch as they'll stick
| together.
| When the fish are all coated and layed out, lightly spray the tops with
oil.
|
|
| Bake for about 15 minutes until lightly browned and fish is white
| throughout.
| Serve with low-fat remoulade, cocktail sauce, or fresh cut lemons to
| squeeze.
|
| Cals: 235, Fat 9g, Carb: 15g, Fiber: 1g, Protein: 21g
|
| ** This recipe can be pasted into BigOven without retyping. BigOven.com
ID=
| 159961 **
| ** Easy recipe software. Try it free at: http://www.bigoven.com **
|
|
| --
| Pete Romfh, Telecom Geek & Amateur Gourmet.
| http://www.bigoven.com/~promfh
| promfh (at) hal-pc (dot) org
|
|




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