Catch Of The Day - Weight Watchers |
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Prep Time: 0 Minutes Cook Time: 20 Minutes |
Ready In: 20 Minutes Servings: 4 |
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I adapted this from a Weight Watchers recipe. So flavorful my family doesn't believe it's good for them. You can use any firm, white fish; I like cod or sole. Great the next day, too, on a roll with tartar sauce (okay, that's not so healthy). Ingredients:
6 fish filets(cod, sole, flounder, halibut, tilapia, orange roughy) |
2 eggs, lightly beaten |
1 cup oatmeal, ground to consistency of flour |
juice of 1 or 2 lemons, to taste |
1/2 cup white wine |
1/2 cup chicken broth |
2-3 t capers, to taste |
cooking spray |
Directions:
1. Preheat large frying pan to medium-high heat for a minute or so.
2. Spray well with cooking spray.
3. Dip filets in oatmeal flour, then in egg, then back in oatmeal.
4. Place in the pan and brown for a couple of minutes on each side.
5. Once both sides are browned, squeeze lemon juice over filets.
6. Add wine, chicken broth, and top with capers.
7. Let simmer on low heat for approximately 15 minutes, until filets flake easily with a fork.
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