Oven fried fish

Yield: 4 Servings

Ingredients:

2 c Fat-free crackers processed -to fine crumbs (or fat free -bread crumbs)
1/4 ts Dry mustard powder
1 Egg white
2 tb Non-fat milk
1 lb Fish filets of choice

Instructions:

-(orange roughy or other -mild white fish) Lemon wedges (optional) Preheat oen to 425. Process crackers into fine crumbs using a food processor or blender. Stir dry mustard into crumbs. Beat egg white with milk in a broad shallow bowl. Spread cracker crumbs on a plate. Dip fish filets one at a time into egg white mixture then place in cracker crumbs and turn to coat all surfaces. Bake 15 minutes until coating is crisp and fish flakes easily with a fork. Serve with lemon wedges if desired. The book reccomends making this with Health Valley Fat Free Herb crackers but I just used the Premium fat free crackers that I already had. I think it would be better with the herb crackers because it was very bland with the plain crackers. The fish had a nice "non-fishy" flavor though which my hubby said was greatly improved with lemon pepper. Nutritional Information per serving: 166 Calories 1.7 grams Fat 9% Calories from fat 23 mg Cholesterol 248 mg Sodium 3.5 g Dietary fiber. From "Cooking Without Fat" by George Mateljan. Food & Wine RT [*] Category 7 Topic 11 Message 100 Wed Jan 06 1993 SAM-RAPP [Angie/ChatTN] (Forwarded) MM by QBTOMM and Sylvia Steiger GEnie THE.STEIGERS CI$ 71511 2253 GT Cookbook echo moderator at net/node 004/005