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Crispy Baked Fish with Baked Sweet Potato, Salad and Fruit



  • 4 ounce Fillet of Fish of choice
  • 1 tablespoon low fat or non fat milk
  • 1 teaspoon low sodium parmesan cheese
  • 2 tablespoon low sodium breadcrumbs
  • 1/4 teaspoon paprika
  • 2 ounce liquid egg whites

Nutrition Information

  • calories 352
  • protein 32 g
  • carbohydrate 45 g
  • fat 3 g
  • satfat 1 g
  • sodium 429 mg
  • fiber 4 g
  • sugars 2 g
  • cholesterol 55 mg

How to Make It

  1. Preheat oven to 450º F. Rinse and pat dry fish. Set aside. In a medium bowl, combine liquid egg whites and milk. In a separate bowl, combine Parmesan cheese, breadcrumbs and paprika. Dip fish into egg mixture, then dip fish into breadcrumb mixture, coat fish evenly. Coat a baking sheet or shallow pan with cooking spray. Place fish on baking sheet, discarding any excess egg and breadcrumb mixtures. Bake about 5 to 7 minutes or until fish flakes easily with a fork. Serve. Baked Sweet Potato: Scrub potato and prick with fork in 4 or 5 places. For microwave, place on a paper towel and microwave on high for approximately 2-3 minutes, depending upon size: turn once and microwave for another 2-3 minutes. If necessary, microwave 1-2 minutes more until tender to the touch. (Note: all microwaves have different power, so check your setting, and cook according to doneness. If baking in oven, bake at 375 degrees F for about 45 minutes depending upon size. For both cooking methods: when finished cooking, let potato stand approximately 1-2 minutes. Split, sprinkle with cinnamon and serve.