Monday, March 17, 2008

It's Sort of Irish...

Happy St. Patrick's Day everyone! I know that I have a lot of birthday party recapping to do after this weekend, but that will have to wait until tomorrow because I have a fun and easy treat to share with a recipe just perfect for this holiday!

While I do have Irish roots somewhere back there, the family and I don't usually partake in any of the usual bits and pieces of celebration that go with today. This turns out to be especially true now with the whole Italian influx to the household, even though we go through a lot of potatoes regardless (usually in their version of Patatas Bravas, ironically a Spanish meal)! When they cook up the surprisingly healthy potato like this though, they go through a LOT of olive oil which (while it isn't bad in moderation) isn't GOOD for the waistline either! My recipe for "fries" uses the goodness of an egg white to make super-crisp, spicy wedges that go perfectly with my equally healthy and delicious recipe for crispy, lemony fish, which is what I'm going to pass to you now! Personally, I think it's better than the boxed kind, and I KNOW it's better for me since there isn't anything in them I can't pronounce! Enjoy your shamrock fests, everyone!

Crunchy Oven Fried Fish
Serves 4
1 pound cod fillets
1 egg white
¼ cup buttermilk
¼ cup dry whole wheat bread crumbs
¼ cup cornmeal
1 ½ teaspoons lemon peel, grated
½ teaspoon basil
¼ tsp black pepper
  1. Preheat oven to 450F.
  2. Cut fish into serving-size pieces.
  3. Beat egg white with buttermilk until frothy, and set aside.
  4. Combine bread crumbs, cornmeal, lemon peel, basil and pepper.
  5. Dip fish into egg white mixture then coat with bread crumbs.
  6. Spray a rack placed over a shallow baking pan with nonstick cooking spray. Place fillets on the rack, tucking under any thin edges.
  7. Bake 6 to 12 minutes or until fish flakes easily with a fork.

Amount Per Serving
Calories: 183.8
Total Fat: 1.7 g
Cholesterol: 63.0 mg
Sodium: 170.4 mg
Total Carbs: 11.5 g
Dietary Fiber: 0.9 g
Protein: 28.9 g

3 comments :

Anonymous said...

sounds really good... this past weekend was so good and the lasagna u and me made was excellent!! i had so much fun

Bellini Valli said...

I love this heart healthy baked fish:D

Veggie said...

Happy St. Patrick's Day!