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What's for dinner: Baked fish and chicken are low in fat, high in protein

By Beverly Glaze

Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Glaze@mail.wvu.edu or 304-634-8449.

CHARLESTON, W.Va. -- This week's column focuses on dishes that are good protein sources that are also low in fat and calories. Although fried fish and chicken are usually family favorites, healthier versions can be easily prepared in the oven.

All of the recipes are low fat, low sodium and high in protein. Each meal takes only a few minutes to prepare and as always is low cost to prepare. Side dishes that include dark green leafy or steamed brightly colored vegetables and warm whole-wheat rolls make for a complete meal.

Almond Crusted Fish

Makes 4 servings

1       pound mild white fish filets (sole, flounder, orange roughy)

1/3   cup sliced almonds

2       tablespoons reduced-fat margarine, melted

2      tablespoons lemon or lime juice

1       teaspoon Worcestershire sauce

1/2       teaspoon paprika

1/4       teaspoon pepper

Nonstick cooking spray

HEAT oven to 375 degrees. Coat a 9-by-13-inch baking pan with nonstick cooking spray.

RINSE and pat fish dry, arrange in pan in a single layer.

MIX in a small bowl almonds, margarine, lemon or lime juice, Worcestershire sauce and pepper. Coat filets with mixture, spreading evenly.

BAKE for 12 to 15 minutes or until fish flakes easily with a fork.

Nutrition information: Per serving is calories 174, total fat 8 g, cholesterol 60 mg, sodium 296 mg, total carbohydrates 3 g, protein 23 g, dietary fiber 1 g.

WVU Extension Service.

Lemony Steamed Fish

Makes 4 servings

1       pound mild white fish (cod, halibut)

1/2   cup finely chopped onion

1/4   cup finely chopped fresh parsley

1       teaspoon dill weed

1/4       teaspoon paprika

1/8       teaspoon pepper

2       teaspoons lemon juice

HEAT oven to 375 degrees.

CENTER each filet on a 12-inch square of foil.

SPRINKLE with onion, dill weed, paprika, pepper and lemon juice.

FOLD over foil to make a packet; pleat seams securely to enclose the packet and place on a cookie sheet.

BAKE for 30 minutes.

Nutrition information: Per serving is calories 212, total fat 5 g, cholesterol 0 mg, sodium 94 mg, total carbohydrates 1 g, protein 16 g

Recipe source: WVU Extension Service.

Parmesan Coated Flounder

Makes 4 servings

1 1/2 pound flounder

1/2   cup low fat plain yogurt

2       tablespoons grated parmesan cheese

1       tablespoon Dijon mustard

1       tablespoon lemon juice

1 1/2   teaspoon prepared horse radish, drained

Nonstick cooking spray

HEAT broiler; cover broiler pan with foil and spray with non-stick cooking spray. Arrange fish on the broiler pan.

COMBINE in a small bowl the yogurt, parmesan cheese, mustard, lemon juice and horseradish.

SPREAD the mixture on both sides of the fish filets.

BROIL 8 inches from the heat, turning once, for about 6 minutes or until fish flakes easily with a fork.

Nutrition information: Per serving is calories 122, total fat 2 g, cholesterol 62 mg, sodium 166 mg, total carbohydrate 1 g, protein 23 g.

Recipe source: WVU Extension Service

Oven Poached Fish

Makes 4 servings

1      pound fresh or frozen fish fillets

1/2   cup skim milk

1/4   cup seasoned bread crumbs

Black pepper

1       tablespoon parmesan cheese

Nonstick cooking spray

HEAT oven to 400 degrees.

RINSE fish fillets and pat dry.

SPRAY baking dish lightly with nonstick cooking spray. Put fish in single layer in baking dish.

POUR skim milk over fish fillets. Sprinkle bread crumbs on top of the fillets and season with black pepper. Sprinkle Parmesan cheese on top of fillets. Spray quickly with nonstick cooking spray.

BAKE at 400 degrees for 15 minutes (depending on thickness of fillets) or until fillets are white and hot to the touch in the thickest part. Do not overcook, as fish will be dry and not as tasty.

Nutrition information: Per serving is calories 146, total fat 2 g, sodium 244 mg, total carbohydrates 6 g.

Recipe source:WVU Extension Service

Oven Fried Parmesan Chicken

Makes 8 servings

4   boneless, skinless chicken breasts cut into strips

1     cup non-fat plain yogurt

3/4   cup bread crumbs

4       tablespoons Parmesan cheese

2      tablespoons flour

1       teaspoon paprika

Pinch cayenne pepper

Nonstick cooking spray

HEAT oven to 425 degrees and spray a cookie sheet with nonstick cooking spray.

PLACE chicken strips in yogurt and refrigerate while preparing the rest of the ingredients.

MIX the remaining ingredients together in a medium bowl.

COAT each piece of chicken well with yogurt and dredge in the crumb mixture, pressing down on both sides to get a thick coat of crumbs.

PLACE chicken strips on the cookie sheet, spray each lightly with cooking spray.

BAKE for 15-20 minutes or until chicken is tender and juices run clear and temperature is 165 degrees.

Nutrition information: calories 140, total fat 3 g, cholesterol 83 mg, sodium 210 mg, total carbohydrate 12 g, protein 17 g.

Recipe source: WVU Extension Service

Reach Beverly Glaze at Beverly.Glaze@mail.wvu.edu or 304-634-8449.


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