Spicy Felafel Crusted Fish


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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
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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

    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.

TAGS:  Fish | Other | Other Fish |

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Member Ratings For This Recipe


  • Good
    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


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