INGREDIENTS:
•
4
orange roughy, red
snapper, catfish or trout fillets
(1 1/2 to 2 pounds)
•
6 tablespoons butter,
melted, divided
•
1 tablespoon all-purpose
flour
•
paprika
•
juice of 1 lemon
•
1 tablespoon minced
fresh parsley
•
2 teaspoons
Worcestershire sauce
DIRECTIONS:
Place fish on a broiler rack that has been
coated with cooking spray.
Brush tops of fish with 3 tablespoons of the
butter.
Dust with flour and sprinkle with paprika.
Broil 5 to 6 inches from the heat for 5
minutes or
until fish just begins to brown.
Combine lemon juice, parsley, Worcestershire
sauce and remaining butter.
Pour over the fish.
Broil 5 minutes longer or
until fish flakes easily with a fork.
Serves 4
Breaded Flounder Fillets
INGREDIENTS:
•
1/4 cup all-purpose
flour
•
1/4 cup cornmeal
•
1 teaspoon salt
•
1/2 teaspoon paprika
•
1/2 teaspoon pepper
•
2 egg whites
•
1/4 cup milk
•
4 flounder fillets (6
ounces each)
•
1 tablespoon grated
Parmesan cheese
DIRECTIONS:
Preheat oven to 425 degrees.
In a shallow bowl, combine the flour, cornmeal, salt, paprika and pepper.
In another shallow bowl, beat egg whites and milk.
Coat fish with cornmeal mixture, then dip into egg white mixture.
Coat fish again in cornmeal mixture.
In a 15 inch x 10 inch x 1 inch baking pan coated with cooking spray,
arrange fish in a single layer.
Sprinkle with Parmesan cheese.
Bake, uncovered, for 8 to 10 minutes or
until fish flakes easily
with a fork.
Serves 4
Baked Herb Coated Cod
INGREDIENTS:
•
1/4 cup butter, melted
•
2/3 cup crushed
butter-flavored crackers
•
2 tablespoons grated
Parmesan cheese
•
1/2 teaspoon dried
oregano
•
1/2 teaspoon dried basil
•
1/4 teaspoon garlic
powder
•
1 pound cod fillets
DIRECTIONS:
Preheat oven to 400 degrees.
Place butter in a shallow bowl.
In another bowl, combine the crackers, cheese
and seasonings.
Dip fillets in butter, then coat with crumbs.
Place in a greased 13 inch x 9 inch baking dish.
Bake, uncovered, for 15 to 20 minutes or
until fish flakes easily with a fork.
Serves 4
