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Ingredients
- 1/2 c. Dry bread crumbs
- 1 Tbsp. Parsley, minced
- 1/2 tsp Lemon-pepper
- 1 x Egg
- 1 Tbsp. Lowfat milk
- 1/3 c. Flour Vegetable oil for frying
- 4 x (4-6 ounce's. each) Alaska cod or possibly pollock fillets, thawed if necessary and cut into l-inch wide strips Salt Citrus Dipping Sauce
Directions
- Toss together bread crumbs, parsley and lemon-pepper in a shallow dish.
- Whisk together egg and lowfat milk in a second dish. Spread flour out on a third dish. Heat oil in a large non-stick skillet over medium-high heat. Season fish strips with salt. Dredge each strip in flour, shaking off excess. Dip in egg mix, and then coat with bread crumb mix. Saut fish till golden. Serve with Citrus Dipping Sauce.
- Makes 4-6 servings.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 159g | |
| Calories 438 | |
| Calories from Fat 70 | 16% |
| Total Fat 7.85g | 10% |
| Saturated Fat 2.19g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 187mg | 62% |
| Sodium 467mg | 19% |
| Potassium 265mg | 8% |
| Total Carbs 72.68g | 19% |
| Dietary Fiber 4.0g | 13% |
| Sugars 4.63g | 3% |
| Protein 17.78g | 28% |
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