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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 445.8
  • Total Fat: 6.2 g
  • Cholesterol: 102.4 mg
  • Sodium: 407.9 mg
  • Total Carbs: 48.1 g
  • Dietary Fiber: 6.2 g
  • Protein: 49.3 g

View full nutritional breakdown of Diabetic Crispy Oven-Baked fish with Golden Potatoes calories by ingredient
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Diabetic Crispy Oven-Baked fish with Golden Potatoes

Submitted by: RD03875

Introduction

This is a DIABETIC recipe from ChangingDiabetes-us.com

Once again, nonstick vegetable cooking spray, Mrs. Dash Herb seasoning blend, PLAIN EGG WHITES,GREEN ONION AND ANY CRISPED RICE CEREAL is NOT in the Spark listings.
This is a DIABETIC recipe from ChangingDiabetes-us.com

Once again, nonstick vegetable cooking spray, Mrs. Dash Herb seasoning blend, PLAIN EGG WHITES,GREEN ONION AND ANY CRISPED RICE CEREAL is NOT in the Spark listings.

Number of Servings: 4

Ingredients

    Nonstick vegetable cooking spray
    t tsp Olive Oil,
    5 cups RED Potato, cut into thick wedges
    1/4 cup Bread crumbs,
    1/2 cup crushed crisped rice cereal like Kellogg's Rice Krispies
    2 TBS Parmesan Cheese, grated, 2
    1 1/2 tsp dried Dill weed, divided
    1/2 tsp Paprika, .
    1 1/2 lbs Cod filets cut into 2 x 4 inch strips
    2 egg white, beaten
    1/4 cup lemon juice
    1 TBS Lemon Peel, 1
    2 chopped GREEN ONIONS
    1/4 cup Yogurt, plain, low fat,
    1/4 cup Sour Cream, reduced fat

Directions

Preheat oven to 425F
Coat Large cookie sheet with nonstick Vegetable cooking spray.
In a large bowl, combine olive oil and potato wedges with 1 tsp salt-free herb seasoning blend. Mix well. Spread on cookie sheet and bake for 25-30 minutes or until golden brown.
-------------------
Meanwhile, combine seasoned dry bread crumbs, crushed rice cereal, Parmesan cheese, dill, 1 tsp salt-free herb seasoning blend, and paprika in a bowl. Mix well.
Whisk egg whites with a fork in another bowl.
Dip Fish strips in egg white and dredge in dry mixture.
Arrange on a baking tray sprayed with nonstick vegetable cooking spray.
Put in the oven for the last 10 minutes of baking tim of the potatoes.
--------------------------
Mix Lemon juice, grated lemon peeol chopped green onions, yogurt and sour cream. Serve sauce over fish with potatoes.

Makes 4 servings.

NUTRITION INFORMATION FROM THE RECIPE WEB SITE:
Calories: 400
Protein: 40g
Carbohydrate: 46g
Fat: 5g
Saturated FAt: 2g
Cholesterol: 71mg
Sodium: 347mg
Calories from fat: 11%
Fiber: 4g

Number of Servings: 4

Recipe submitted by SparkPeople user RD03875.





TAGS:  Fish | Dinner | Fish Dinner |

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