Recipe - Crispy Baked Fish

1 One fourth pound Cod; *NOTE
One fourth cup Egg substitute
1 tablespoon Skim milk
1 teaspoon Worcestershire sauce
1 tablespoon Fresh lemon juice
One half cup Stoneground cornmeal; or
cornflake crumbs
One half teaspoon Ground cumin
1 Clove garlic; minced
3 tablespoon Sesame Seeds
Olive oil cooking spray

*NOTE: or scrod, haddock, or pollack fillets

Preheat oven to 425F (220C). Place a sheet of aluminum foil large enough to
hold fillets on a baking sheet. Lightly spray foil with cooking spray.
Place fish fillets on foil.

In a small bowl, combine egg substitute, skim milk, Worcestershire sauce,
and lemon juice. Using a pastry brush, paint egg mixture onto fillets. Mix
together cornmeal, cumin, garlic, and sesame seed. Sprinkle cornmeal
mixture onto fillets, covering well. Lightly spray coated fillets with
cooking spray. Bake for 10 minutes per inch (2.5 cm) of thickness, about 15
minutes. Serve immediately.

(Makes 4 servings)

Per serving: calories, 200 protein, 24 g carbohydrate, 15 g fat, 5 g
(calories from fat, 23%) dietary fiber, 3 g cholesterol, 47 mg sodium, 106
mg potassium, 595 mg

Exchanges: 3 lowfat meat, 1 bread/starch Joslin Diabetes Gourmet Cookbook
Posted to recipeludigest Volume 01 Number 176 by Reggie Dwork
reggie@reggie.com on Oct 28, 1997