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Cod Crumble
(makes 4 servings)
1 lb Cod fillets
1 can (10oz) Cream of mushroom soup, `1/2 fat'
2 tbsp White wine
1/2 cup `Light' Cheddar, grated
5 Green onions, chopped
3 slices Bacon, cooked & crumble
Preheat oven to 350°F.
Cut cod into serving size portions Arrange in a
single layer in a baking dish.
In a small bowl combine the soup and wine. Pour
over fish. Sprinkle cheese, green onions & crumbled bacon on top.
Bake uncovered for 30 mins, until fish flakes easily
when tested with a fork.
Each serving of 1/4th recipe: 8g
Carbohydrate 23g Protein 6g Fat
188 cal
Exchanges:
1 Vegetable 4 Very lean meat
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Blackened Catfish
(makes 4 servings)
4 (4-ounce) catfish fillets
3 teaspoons lemon juice
Nonstick garlic-flavored cooking spray
2 teaspoons blackened or Cajun seasoning
blend
1 cup hot cooked rice
Rinse catfish under cold running water; pat dry
with paper towel. Sprinkle filets with 2 teaspoons lemon juice; coat with
cooking spray. Sprinkle with seasoning blend; coat again with cooking spray.
Heat large nonstick skillet over medium-high heat
until hot. Add 2 fillets to skillet seasoned side down. Cook 3 minutes.
Reduce heat to medium and cook 3 minutes more or until fish begins to flake
when tested with a fork. Remove filets from skillet; keep warm. Repeat
with remaining filets. Serve with tartar sauce and rice.
Calories 290 calories
from fat 26% Total Fat 8 g
Sat. Fat 2 g Protein
19 g Carbohydrates 33 g
Cholesterol 54 mg
Sodium 344 mg Dietary
Fiber 1 g
Dietary exchanges
2 Starch 2 Meat 1 Fat
.
Oven Fried Fish Fillets
1 lb. flounder or sole fillets
1 Tbs. mayonnaise
1/4 cup plus 2 Tbs. breadcrumbs
2 Tbs. fresh parsley, minced
1/2 tsp. paprika
1 lemon, cut in wedges
Preheat oven to 450°F. Coat fillets with mayonnaise.
Combine breadcrumbs, parsley and paprika in a shallow dish. Dredge coated
fillets in breadcrumb mixture. Arrange fillets on a baking sheet coated
with nonstick cooking spray. Bake 12 minutes or until fillets flake easily
with a fork. Serve with lemon wedges.
Per serving: calories 177, fat 4.8g, 25% calories
from fat, cholesterol 56mg, protein 23.0g, carbohydrates
10.3g, fiber 1.1g, sugar 1.1g, sodium 182mg, diet points 4.2.
Dietary Exchanges: Milk:
0.0, Vegetable: 0.0, Fruit: 0.2, Bread: 0.5, Lean meat: 0.0, Fat: 0.6,
Sugar: 0.0, Very lean meat protein: 3.4
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