HEART HEALTHY CRUNCHY FISH NUGGETS WITH LEMON TARTAR SAUCE
Serves 4; 6 nuggets and 2 tablespoons tartar sauce per serving
1 pound skinless halibut fillets or other white fish fillets
Egg substitute equivalent to 1 egg
2 tablespoons skim milk
1/4 cup grated Parmesan cheese
1/4 cup cornflake crumbs or plain dry bread crumb
1/2 teaspoon paprika
1/2 cup fat-free, cholesterol-free mayonnaise
2 tablespoons finely chopped dill pickle
1 teaspoon finely shredded lemon peel
1 teaspoon lemon juice
Preheat oven to 450: F.
Rinse fish and pat dry. Cut fish into 24 bite-size pieces. Set aside.
In a medium bowl, combine egg substitute and skim milk. In a large plastic bag with a tight-fitting seal, combine Parmesan cheese, crumbs and paprika.
Add fish chunks to egg mixture, stirring until well coated. Using a slotted spoon, remove fish from egg mixture and place several in bag with
crumb mixture. Seal bag and toss until fish is well coated with crumbs.
Repeat until all fish is coated.
Arrange fish in a single layer on a baking sheet or in a shallow baking pan. Bake about 5 minutes, or until fish flakes easily with a fork.
Meanwhile, in a small bowl, stir together remaining ingredients. Serve the lemon tartar sauce with fish.
Calories: 191 kcal
Protein: 26 g
Carbohydrates: 14 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 64 mg
Sodium: 739 mg