Oven-Roasted Boston Scrod from Healthy Diabetic Recipes

Oven-Roasted Boston Scrod Recipe

Recipe Ingredients:

1/2 cup seasoned dry bread crumbs
1 tsp paprika
1 tsp grated fresh lemon peel
1 tsp dried dill weed
3 tbsp all-purpose flour
2 egg whites
1 tbsp water
1 1/2 lb Boston scrod fillets, cut 6 (4-oz) pieces
= (or orange roughy fillets)
2 tbsp margarine, melted
Lemon wedges, for serving
=== TARTAR SAUCE ===
1/2 cup nonfat or reduced-fat mayonnaise
1/4 cup sweet pickle relish
2 tsp Dijon mustard
1/4 tsp hot pepper sauce, (optional)

Recipe Instructions:

Preheat oven to 400 degrees. Spray 15- by 10-inch jelly-roll pan with nonstick cooking spray.

Combine bread crumbs, paprika, lemon peel and dill in shallow bowl or pie plate. Place flour in resealable plastic food storage bag. Beat egg whites and water together in another shallow bowl or pie plate.

Add fish, one fillet at a time, to bag. Seal bag; turn to coat fish lightly. Dip fish into egg white mixture, letting excess drip off. Roll fish in bread crumb mixture. Place in prepared jelly-roll pan. Repeat with remaining fish fillets.

Drizzle margarine evenly over fish. Bake 15 to 18 minutes or until fish begins to flake when tested with fork.

Prepare Tartar Sauce while fish is baking. Serve fish with lemon wedges and Tartar Sauce.

Tartar Sauce: Combine all ingredients in small bowl; mix well. (Makes 2/3 cup)

This recipe yields 6 servings.

Exchanges Per Serving: 1 Starch, 2 1/2 Meat.

Nutrition Facts: Calories 215; Calories from Fat 21%; Total Fat 5g; Saturated Fat 1g; Protein 23g; Carbohydrates 18g; Cholesterol 49mg; Sodium 754mg; Dietary Fiber 1g.

Comments: Scrod, another name for young cod, was introduced at the Parker House Hotel in Boston in the 1890's. This flaky and deliciously simple preparation allows its natural goodness to dominate the dish.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-20-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 6

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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