Post by Lesley1 on Jun 26, 2005 7:59:30 GMT -5
Oven-fried fish with Tartar Sauce
4 servings
Adapted from Jane Brody’s Good Seafood Book (based on her recipe for Oven-Fried Scallops with Tartar Sauce, in which she coats the scallops with bread crumbs and parmesan cheese—very good, but not Core)
Sauce:
2 Tbsp minced dill pickle
1 Tbsp minced shallot(s)
1 teaspoon minced garlic
1 Tbsp minced capers
1 tsp minced fresh parsley
1 tsp Dijon mustard
1/4 cup fat-free mayonnaise
1/4 cup plain fat-free yogurt
Combine all ingredients. I don’t like fat-free mayonnaise and I substitute the reduced fat kind. Count 2 points for a serving, based on 4 servings.
Fish:
1 pound flounder fillets
1 egg white, lightly beaten
1/2 cup whole-grain yellow cornmeal
Preheat the broiler so that it is six inches from the heat. Cover a cookie sheet with foil, shiny side down. When broiler is hot, place cookie sheet under it and preheat 4 to 5 minutes.
Place egg white in a wide shallow bowl. Dip flounder fillets in egg white. If end of flounder is thin, fold over so that fillets are a uniform thickness.
Place cornmeal on a plate and season as desired. I used 1/4 teaspoon of a Cajun seasoning. Dip fillets in cornmeal until well coated.
Place fillets on pre-heated cookie sheet and broil 4 to 5 minutes until browned and cooked through.
4 servings
Adapted from Jane Brody’s Good Seafood Book (based on her recipe for Oven-Fried Scallops with Tartar Sauce, in which she coats the scallops with bread crumbs and parmesan cheese—very good, but not Core)
Sauce:
2 Tbsp minced dill pickle
1 Tbsp minced shallot(s)
1 teaspoon minced garlic
1 Tbsp minced capers
1 tsp minced fresh parsley
1 tsp Dijon mustard
1/4 cup fat-free mayonnaise
1/4 cup plain fat-free yogurt
Combine all ingredients. I don’t like fat-free mayonnaise and I substitute the reduced fat kind. Count 2 points for a serving, based on 4 servings.
Fish:
1 pound flounder fillets
1 egg white, lightly beaten
1/2 cup whole-grain yellow cornmeal
Preheat the broiler so that it is six inches from the heat. Cover a cookie sheet with foil, shiny side down. When broiler is hot, place cookie sheet under it and preheat 4 to 5 minutes.
Place egg white in a wide shallow bowl. Dip flounder fillets in egg white. If end of flounder is thin, fold over so that fillets are a uniform thickness.
Place cornmeal on a plate and season as desired. I used 1/4 teaspoon of a Cajun seasoning. Dip fillets in cornmeal until well coated.
Place fillets on pre-heated cookie sheet and broil 4 to 5 minutes until browned and cooked through.
