Delicious Pepper Fish Recipe

We're always looking for easy fish recipes, and recently came across Annette Sym's "Symply Too Good To Be True" series. Annette's been kind enough to let us reproduce some of these great Australian fish recipe's and here's the first - a simple Pepper Fish Recipe from book 6

Get that Salt and Pepper Calamari Taste with Fish!

Ingredients

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

Nutritional Information
PER SERVE
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)
GI RATING		Medium

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.