Fish Recipes 

Reduced Fat Fried Fish

*Fish Fillets
*Egg Beaters
*Extra Virgin Olive Oil
*Italian Style bread crumbs

How to Cook:
*Fill a standard frying pan with the extra virgin olive oil about half way full.

*Fill one bowl with bread crumbs, another bowl with the egg beaters, and another with flour.

*Dunk the fillets first in the flour, next in the egg beaters, then in the bread crumbs, and then into the frying pan.

*Cook on medium high heat, approx. 3-4 minutes on each side until golden brown.

*Take out of pan and place fillets on paper towels to soak up excess oil.


Low Fat Grilled Fish

*Fish Fillets
*Low Fat Butter
*Lemon Juice
*Salt, pepper or your favorite seasoning
*Any other vegetables you prefer

How to Cook:
*Set barbecue grill on low to medium heat.

*Place individual fillets into large sheet of aluminum foil.

*Brush on small amount of low fat butter, and sprinkle with lemon juice.  Add salt & pepper.

*Wrap up in aluminum foil with sliced vegetables.  Cook 15-20 minutes.


Low Fat Baked Fish

*Fish Fillets
*Egg Beaters
*Italian style Bread Crumbs

How to Cook:
*Fill a bowl with bread crumbs, and the other with egg beaters.

*Dunk the fillets first in the egg beaters, then in the bread crumbs and place on a baking sheet sprayed with a non stick oil like "Pam".

*Bake in oven on 325 degrees for 20-25 minutes until golden brown, turning once during cooking.


Broiled Fish

*Fish fillets with skin on one side
*Lemon Juice

How to Cook
*Place fillets with skin side down onto broiling pan.

*Sprinkle on lemon juice, spread on mayonnaise and sprinkle on Dill.

*Place broiling pan on middle and broil until fish is golden brown, approx. 20 minutes.

Blackened Fish


* Buttered Flavored Pam - Cooking Spray
* Pre-mixed Cajun Spices (Labeled for blackening)

How to Cook:

* Heat non-stick skillet coated with cooking spray over medium heat.
* Meanwhile, season both sides of fish filets with Cajun spices. Use more or less depending on how spicy you prefer.
* Pan fry each side of filet for about 3 minutes. (Thicker filets will need longer.)

This makes a great sandwich or serve as is.




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