Yield: 4 servings
From: The All New Good Housekeeping Cookbook
2 tsp vegetable oil
1/4 cup all-purpose flour
1/2 tsp salt
1/4 tsp ground red pepper (cayenne)
2 large egg whites
1 cup plain dried bread crumbs
1 lb flounder or sole fillets, cut on diagonal into 1-inch-wide strips
Preheat oven to 450 degrees F. Grease cookie sheet with oil.
On waxed paper, combine flour, salt, and ground red pepper,
In shallow bowl, beat egg whites just until foamy. On separate
sheet of waxed paper, place bread crumbs. Coat flounder strips
with seasoned flour, shaking off excess. Dip into egg white,
then coat in bread crumbs, patting crumbs to cover. Arrange
fish strips on prepared cookie sheet.
Place cookie sheet on lowest oven rack and bake fish
6 minutes. With wide spatula, turn fish. Bake until just
opaque throughout and golden, about 6 minutes longer.
Yield: 4 servings
Nutrition per Serving (1/4 of recipe):
267 Calories, 27g Protein, 26g Carbs, 5g Fat, 54mg Cholesterol,
642mg Sodium
Diabetic Exchanges: 3 Lean Meat, 2 1/2 Bread/Starch
