Spicy Felafel Crusted Fish
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Spicy Felafel Crusted Fish calories by ingredient
Introduction
Spicy, crunchy-topped fish fillets. High protein, low fat, and very tasty. Contrasts well with fresh asparagus as a side dish. Spicy, crunchy-topped fish fillets. High protein, low fat, and very tasty. Contrasts well with fresh asparagus as a side dish.Number of Servings: 4
Ingredients
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2 cod (or other white fish) fillets
.25 cup dry bread crumbs
2 tbsp grated parmesan
1 tbsp felafel mix
.13 tsp black pepper
.5 tsp Cajun seasoning*
1 tsp olive oil
1 egg white
1 tsp water
1 spray canola oil
*If you don't have Cajun seasoning, you can make it by mixing the following spices:
sea salt
paprika
black pepper
garlic powder
cayenne pepper
celery root powder
chili powder
onion powder
basil
marjoram
oregano
parsley
Directions
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.
Member Ratings For This Recipe
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NINA9177
