08-03-2003, 09:01 PM #1Retired IRON CHEF Mod
- Join Date
- Dec 1969
Cod up in the Moment
(Breaded fish sticks with tartar sauce)
½ cup of low-fat mayonnaise
1 tbsp. minced, fresh dill, or 1 tsp. Dried
1 tbsp. Sweet green relish
2 tsp. Each prepared horseradish and lemon juice
2/3 cup unseasoned, dry bread crumbs
3 tbsp. grated Parmesan cheese
1 tbsp. Chopped fresh parsley
¾ tsp. dried thyme
½ tsp. Paprika
¼ tsp. Each salt and black pepper
3 – egg whites
1-1/2 pounds cod fillets, at least ½- inch thick
6 lemon wedges (optional)
To make tartar sauce, combine mayonnaise, dill, relish, horseradish, and lemon juice in a small bowl. Refrigerate until ready to use.
In a shallow bowl, combine breadcrumbs, Parmesan cheese, parsley, thyme, paprika, salt, and pepper. Lightly beat egg whites in another shallow bowl. Spray a baking sheet with non-stick spray and set aside.
Rinse fish and pat dry with paper towels. Cut the fish into thick strips. Working one at a time, dip pieces in egg whites, then in the crumb mixture, coating both sides with crumbs. Place on a baking sheet. Allow some space between pieces.
Bake at 450 degrees for 8 to 10 minutes, depending on the thickness of the fish. The fish will be ready when it flakes easily with a fork. Server with tartar sauce and lemon wedges if desired.
Nutritional Values- 203 calories
2.7 grams fat
0.6 grams Sat Fat
30.7 grams Protein
0.9 grams fiber
55.3 mg. Cholesterol
578.1 mg sodium
% Calories from fat – 12
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