Breaded White Fish with Broiled Tomatoes
Straightforward, easy to prepare fish dish.
INGREDIENTS:
1 1/3 tbs skim milk
1/4 cup whole wheat flour
1/4 cup egg substitute, lightly beaten
1 cup bread crumbs
20 oz white fish
6 large plum tomatoes halved lengthwise
1/2 tsp thyme
1/2 tsp lemon pepper
1/4 tsp parsley
DIRECTIONS:
1. Spray broiler rack with nonstick cooking spray; place 5″ from heat. Preheat broiler.
2. In each of 4 medium shallow bowls, separately place milk, flour, egg substitute and 1/2 cup of the bread crumbs.
3. Dip each white fish fillet first in milk, then flour, egg substitute and finally bread crumbs.
4. Place on prepared broiler rack and broil 4-5 minutes on each side, until fish flakes easily with fork.
5. Remove to serving plate and keep warm.
6. Meanwhile, place tomatoes in small baking dish and broil, cut-side up, until lightly browned, 3-5 minutes.
7. Remove and let cool slightly.
8. In small bowl, combine the remaining 1/4 cup bread crumbs with the thyme.
9. Spread 1 tsp bread-crumb mixture onto cut side of each broiled tomato; continue broiling until crumbs are toasted, 3-4 minutes.
Prep: 15 minutes
Cook: 25 minutes
Serves: 4