World's Fastest Fish

Ingredients

1 tablespoon vegetable oil plus
1/2 teaspoon vegetable oil
1 pound low-fat fish fillet
= (walleye pike, sole, flounder,
and/or whitefish are recommended)
1 cup milk
1 teaspoon salt
24 soda crackers crushed fine
Lemon wedges for serving

Method

Preheat oven to 500 degrees.

Lightly oil baking pan with 1/2 teaspoon vegetable oil and set aside. Cut fish fillets into four serving pieces.

Mix milk and salt together. Turn cracker crumbs into a large pie plate. Dip each piece of fish into milk, then crumbs, then milk, then crumbs again to coat thoroughly. Place fish pieces in the oiled baking pan. Liberally sprinkle 1 tablespoon of oil all over tops over tops of fish pieces.

Bake 10 to 12 minutes or until fish flakes lightly with a fork. Serve with wedges of lemon.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Lean Meat, 1 Starch.

Nutrition Facts: Carbohydrates 14g; Protein 23g; Fat 7g; Calories 220; Fiber 0.3g; Sodium 414mg; Cholesterol 62mg.

Yield

4 Servings


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