Spicy Felafel Crusted Fish
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 cod (or other white fish) fillets.25 cup dry bread crumbs2 tbsp grated parmesan1 tbsp felafel mix.13 tsp black pepper.5 tsp Cajun seasoning*1 tsp olive oil1 egg white1 tsp water1 spray canola oil*If you don't have Cajun seasoning, you can make it by mixing the following spices:sea saltpaprikablack peppergarlic powdercayenne peppercelery root powderchili powderonion powderbasilmarjoramoreganoparsley
Preheat oven to 450 degrees. Line broiling pan with foil to catch drippings.
Put bread crumbs, parmesan, felafel mix, pepper, olive oil, and Cajun seasoning into blender and pulse until mixture is pulverized. Set crumb mixture aside.
Spray canola oil on broiling rack. Wash, pat dry, and slice each fillet in half. Beat egg white lightly with water, then brush all over fish fillets.
Lightly coat each fillet half with crumb mixture and place on broiling rack. Top fillets with remaining crumb mixture.
Bake for 10 minutes or until flaky and opaque. Remove from oven and serve immediately.
Makes 4 3-oz servings.
Number of Servings: 4
Recipe submitted by SparkPeople user NEWMOMOVER40.
Put bread crumbs, parmesan, felafel mix, pepper, olive oil, and Cajun seasoning into blender and pulse until mixture is pulverized. Set crumb mixture aside.
Spray canola oil on broiling rack. Wash, pat dry, and slice each fillet in half. Beat egg white lightly with water, then brush all over fish fillets.
Lightly coat each fillet half with crumb mixture and place on broiling rack. Top fillets with remaining crumb mixture.
Bake for 10 minutes or until flaky and opaque. Remove from oven and serve immediately.
Makes 4 3-oz servings.
Number of Servings: 4
Recipe submitted by SparkPeople user NEWMOMOVER40.
Nutritional Info Amount Per Serving
- Calories: 154.4
- Total Fat: 3.1 g
- Cholesterol: 51.5 mg
- Sodium: 203.1 mg
- Total Carbs: 6.3 g
- Dietary Fiber: 0.7 g
- Protein: 23.9 g
Member Reviews
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NINA9177
I was just wondering what you do with the olive oil. Do you mix it with the bread crumb or with the egg?
- 3/23/09
Reply from NEWMOMOVER40 (3/24/09)
Hi Nina,
It goes with the crumbs in the blender -- it helps them adhere to the fish! Thanks for catching the error. I fixed it!
Jennifer