Oven-Roasted Boston Scrod

Recipe Ingredients

1/2 cup	73g / 2.6oz	Seasoned dry bread crumbs
1 teaspoon	5ml	Paprika
1 teaspoon	5ml	Grated fresh lemon peel
1 teaspoon	5ml	Dried dill weed
3 tablespoons	45ml	All-purpose flour
2		Egg whites
1 tablespoon	15ml	Water
1 1/2 lbs	681g / 24oz	Boston scrod fillets - cut 6 (4-oz) pieces
		= (or orange roughy fillets)
2 tablespoons	30ml	Margarine - melted
		Lemon wedges - for serving
		Tartar Sauce
1/2 cup	118ml	Nonfat or reduced-fat mayonnaise
1/4 cup	59ml	Sweet pickle relish
2 teaspoons	10ml	Dijon mustard
1/4 teaspoon	1.3ml	Hot pepper sauce - (optional)

Recipe Instructions

Preheat oven to 400 degrees. Spray 15- by 10-inch jelly-roll pan with nonstick cooking spray.

Combine bread crumbs, paprika, lemon peel and dill in shallow bowl or pie plate. Place flour in resealable plastic food storage bag. Beat egg whites and water together in another shallow bowl or pie plate.

Add fish, one fillet at a time, to bag. Seal bag; turn to coat fish lightly. Dip fish into egg white mixture, letting excess drip off. Roll fish in bread crumb mixture. Place in prepared jelly-roll pan. Repeat with remaining fish fillets.

Drizzle margarine evenly over fish. Bake 15 to 18 minutes or until fish begins to flake when tested with fork.

Prepare Tartar Sauce while fish is baking. Serve fish with lemon wedges and Tartar Sauce.

Tartar Sauce: Combine all ingredients in small bowl; mix well. (Makes 2/3 cup)

This recipe yields 6 servings.

Exchanges Per Serving: 1 Starch, 2 1/2 Meat.

Nutrition Facts: Calories 215; Calories from Fat 21%; Total Fat 5g; Saturated Fat 1g; Protein 23g; Carbohydrates 18g; Cholesterol 49mg; Sodium 754mg; Dietary Fiber 1g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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