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Prep Time: 10 Minutes Cook Time: 15 Minutes |
Ready In: 25 Minutes Servings: 4 |
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Low Fat and Diabetic Friendly. Its suggested to use Special K cereal but I wasn't able to list it in the ingredients. Ingredients:
1/4 cup fat-free mayonnaise or 1/4 cup reduced-fat mayonnaise |
2 -3 teaspoons dill or 2 -3 teaspoons sweet pickle relish |
2 teaspoons finely chopped onions |
1/4 teaspoon dry mustard |
1 lb cod or 1 lb grouper or 1 lb orange roughy or 1 lb other white fish fillet, cut into 4 equal pieces |
1/4 cup fat free egg substitute, plus |
2 tablespoons fat free egg substitute |
1/2 cup cereal, crumbs |
1/2-1 teaspoon lemon pepper or 1/2-1 teaspoon cajun seasoning or 1/2-1 teaspoon old bay seasoning |
nonstick cooking spray |
4 light whole grain buns or 4 multigrain buns |
4 slices tomatoes |
4 lettuce leaves |
Directions:
1. Preheat oven to 450 degrees F.
2. To make the sauce, combine all of the sauce ingredients in a small bowl and stir to mix well.
3. Cover the dish and refrigerate until ready to serve.
4. Rinse the fish pieces with cool water and pat dry with paper towels.
5. Set aside.
6. Place the egg substitute in a shallow bowl.
7. Place the crumbs and lemon pepper or seasoning in another shallow bowl and stir to mix well.
8. Coat a large baking sheet with nonstick cooking spray.
9. Dip the fish pieces first in the egg substitute and then in the crumb mixture, turning to coat both sides well.
10. Lay the fish pieces on the coated sheet.
11. Spray the tops lightly with the cooking spray.
12. Bake for about 15 minutes, until the outside is crisp and golden and the fish flakes easily with a fork.
13. To serve, place one fish fillet in each bun.
14. Top with some of the sauce, lettuce, and tomato and serve immediately.
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