2 cups crumbs -- plain or seasoned Panko or dry bread crumbs; crushed cornflake crumbs
RINSE and pat dry fish.
COMBINE flour, seasoning, salt and pepper in bowl; beat egg whites in second bowl; place crumbs in third bowl.
DREDGE fish in flour, dip into egg whites, allowing excess to drip off, then coat on both sides in crumbs.
PLACE on rack set in shallow baking pan; coat both sides of breaded fish with cooking spray.
BAKE at 350° about 20 minutes or until cooked through. (Cooking time varies with thickness of the fish.)
Nutrition information: Per portion: 270 calories, 90 calories from fat, 10 grams fat, 2.5 grams saturated fat, 55 milligrams cholesterol, 260 milligrams sodium, 21 grams carbohydrates, less than 1 gram fiber, 1 gram protein.
Makes 1/2 cup.
1/2 cup mayonnaise
2 tablespoons dill relish
1/4 teaspoon dried minced onion
1/4 teaspoon dried parsley
MIX all ingredients, blending well.
COVER and refrigerate for flavors to mellow until serving time.
Nutrition information: Per tablespoon: 50 calories, 45 calories from fat, 5 grams fat, 1 gram saturated fat, zero milligrams cholesterol, 140 milligrams sodium, 1 gram carbohydrates, zero grams fiber, zero grams protein.
Reach Judy Grigoraci at ...@suddenlink.net.