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Add a photoServings: 4
Ingredients
- 1 lb Sole fillets, fresh or possibly frzn
- 1/2 c. All purpose flour
- 2 x Egg whites
- 1 Tbsp. Water
- 3/4 x Dry bread crumbs
- 1/4 tsp Salt
- 1/4 tsp Pepper
- 1 tsp Thyme
- 1 Tbsp. Fresh parsely, minced
- 1 Tbsp. Non hydrogenated margarine, melted
- 1 x Lemon, cut in wedges
Directions
- 1. Cut fillets into finger sized pcs, pat dry with paper towels.
- 2. Place flour in a shallow dish. In a separate dish beat egg whites and water. In a third bowl combine bread crumbs, salt, pepper, thyme and parsley.
- 3. Dust each piece of fish with flour, dip in egg white wash allowing excess to drip off, dip into herbed bread crumbs.
- 4. Grease a baking dish with melted margarine, place fish in dish and bake at 450 degrees for 5 min; turn once and bake another 5 min or possibly till fish flakes with a fork.
- 5. Serve with lemon wedges
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 144g | |
| Recipe makes 4 servings | |
| Calories 188 | |
| Calories from Fat 39 | 21% |
| Total Fat 4.37g | 5% |
| Saturated Fat 0.89g | 4% |
| Trans Fat 0.52g | |
| Cholesterol 54mg | 18% |
| Sodium 271mg | 11% |
| Potassium 441mg | 13% |
| Total Carbs 12.91g | 3% |
| Dietary Fiber 0.8g | 3% |
| Sugars 0.24g | 0% |
| Protein 23.11g | 37% |
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