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Any boneless, skinless fine flaked fish fillet can be substituted for the perch, ie tilapia, walleye,grouperor pollock.
Ingredients:
1/2 pound perch fillets, thawed
1/4 cup skim milk
1 Tbsp grated Parmesan cheese
1/2 cup bread crumbs, unseasoned
1/2 tsp rosemary
baking spray
Procedure:
Preheat oven to 450 F and spray a shallow baking pan with baking spray. Place milk in a shallow dish and combine
bread crumbs, parmesan and rosemary in another dish. Dip fish fillets in milk and then roll in bread crumb mixture.
Place fillets in a single layer in baking pan and bake for 15 to 20 minutes, until fish flakes easily with a fork.
Serving Size: one half of recipe contains approximately
132 calories, 27 g protein, 3 g fat, 21 g carbohydrate, 365 mg sodium, 105 mg cholesterol, 1 g dietary fiber
Diabetic Exchange - 1 bread/starch, 3 lean meat
2 servings
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