Get that Salt and Pepper Calamari Taste with Fish! |
1 egg white
¼ cup skim milk
¾ cup breadcrumbs
2 teaspoons freshly cracked black
pepper
2 teaspoons crushed garlic (in jar)
2 tablespoons finely grated parmesan
cheese
2 tablespoons fresh basil leaves finely
chopped
2 tablespoons sesame seeds
4 x 150g firm fish fillets (boned)
cooking spray
Method
On a dinner plate beat egg white and
milk together. In a medium size mixing bowl place all other ingredients except fish
and cooking spray. Mix together well (you may find using your fingers will help).
Place crumbs onto another dinner plate then dip fish in egg mix and then coat
with breadcrumbs.
Coat a large non-stick pan
generously with cooking spray. Before placing fish into pan generously spray top
of each piece of fish with cooking spray. Place sprayed side down into heated
pan. Cook 3 minutes. Spray top of fish with cooking spray then turn fish carefully
to avoid breaking and cook for 3 minutes. To know
when fish is cooked through, check if the inside of the fish is white. If you
see pink, this means the fish is not cooked through yet.
Not
suitable to be frozen.
SERVES: 4
SERVES: 4
Nutritional
Information
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PER SERVE
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FAT
|
TOTAL
|
7.5g
|
SATURATED
|
2.3g
|
|
FIBRE
|
1.6g
|
|
PROTEIN
|
36.9g
|
|
CARBS
|
12.4g
|
|
SUGAR
|
1.9g
|
|
SODIUM
|
321mg
|
|
KILOJOULES
|
1116 (cals 266)
|
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GI RATING
|
Medium
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Note from Annette
I
know how popular salt and pepper calamari is so I thought I could imitate that
slightly with this fish recipe. I couldn’t use salt as it would make the sodium
count too high and who needs it anyway as the flavours come from the pepper. My
low-fat chips in book 1 complement this recipe beautifully.
Dietitian’s Tip
Once more Annette has developed a great tasting low-fat
alternative to a traditionally high-fat meal. Crumbed fish is always a
favourite with the whole family and this one is healthy!Annette’s cookbooks SYMPLY TOO GOOD TO BE TRUE 1-6 are sold in all good newsagencies. Visit Annette’s website www.symplytoogood.com.au for more tips and recipes and to check out her new SYMPLY SLIM & HEALTHY MENTORING PROGRAM. You can also join Annette’s page at Symply Too Good FACEBOOK.