Main Dish 187 Calorie Coated Corn Bread Fish

Main Dish 187 Calorie Coated Corn Bread Fish


INGREDIENTS:
1 pound fresh or frozen fish fillets
2 tablespoons buttermilk or plain low-fat yogurt
1 tablespoon margarine
1/2 cup corn bread stuffing mix, crushed
1/8 teaspoon salt
Dash to 1/8 teaspoon ground red pepper
DIRECTIONS:
Thaw fish, if frozen.
Turn under any thin edges of fish. In a 12x7 l/2x2-inch baking dish (use an 8x8x2-inch baking dish for
low-wattage ovens) arrange thicker portions of fish fillets toward outer edges of the dish. Brush fish with
butter-milk or yogurt.
In a small mixing bowl cook margarine on 100% power (high) about 30 seconds or till melted. Stir in stuffing
mix, salt, and red pepper.
Spoon stuffing mixture over fish fillets. Cook fish, uncovered, on high for 4 to 7 minutes or till fish flakes
easily when tested with a fork. Give the dish a half-turn after 3 minutes.
Serves 4.
Calories: 187/serving
TIME:
Preparation Time: 7 min.
Cooking Time: 4 1/2 min.

NUTRITIONAL INFORMATION PER SERVING:
23g protein
13g carbohydrate
4g fat
50 mg cholesterol
399 mg sodium
513 mg potassium
-Low Fat -Low Cholesterol