Graham Cracker Crusted Cod
1 lb cod, tilapia, haddock or other medium-firm fish fillets, about 3/4
inch thick
1/2 cup graham cracker crumbs (about 8 squares)
1 teaspoon grated lemon peel
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup fat-free (skim) milk
2 tablespoons canola oil
2 tablespoons chopped toasted pecans
Move oven rack to position slightly above middle of oven. Heat oven to
500 degrees F.
Cut fish fillets crosswise into 2 inch wide pieces.
In shallow dish, mix cracker crumbs, lemon peel, salt and pepper. Place
milk in another shallow dish.
Dip fish into milk, then coat with cracker mixture. Place in ungreased
13 x 9 inch pan. Drizzle oil over fish; sprinkle with pecans.
Bake about 10 minutes or until fish flakes easily with fork.
Toasting nuts adds a lot of great flavor. To toast nuts, bake uncovered
in ungreased shallow pan in 350 degrees F oven 6 to 10 minutes, stirring
occasionally, until light brown.
Makes: 4 servings
Nutritional Information Per Serving Calories: 230 ; Calories from Fat:
100 ; Protein: 23 g ; Fat: 12 g ; Sodium: 300 mg; Cholesterol: 60 mg ;
Saturated Fat: 1.5 g ; Dietary Fiber: 0 g ; Sugars: 5 g ; Carbohydrates: 9 g
Posted by: Darlene BC <dsharple@shaw.ca>
| Reply via web post | • | Reply to sender | • | Reply to group | • | Start a New Topic | • | Messages in this topic (1) |
No comments:
Post a Comment