No deep-fat frying needed! Cornmeal and bread crumbs give a crispy coating to this spicy oven-baked fish.
lb trout or other medium-firm fish fillets, about 3/4 inch thick
cup buttermilk or fat-free (skim) milk
egg white, slightly beaten
cup yellow cornmeal
cup Progresso™ plain dry bread crumbs
teaspoon Cajun or Creole seasoning
Butter-flavored cooking spray
Lemon wedges, if desired
Move oven rack to position slightly above middle of oven. Heat oven to 500°F. Remove and discard skin from fish. Cut fish into 2x1 1/2-inch pieces.
In small bowl, mix buttermilk and egg white with fork. In another small bowl, mix cornmeal, bread crumbs and Cajun seasoning. Dip fish into buttermilk mixture, then coat with cornmeal mixture. Place in ungreased 13x9-inch pan. Lightly spray cooking spray on fish.
Bake about 10 minutes or until fish flakes easily with fork. Serve with lemon wedges.
Trout is a good source of vitamin B12. Our bodies need B12 for energy metabolism and to keep all cells working well.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- 1 1/2g,
- 1 1/2%
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.