Pistachio-Crusted Fish Fillets
Ingredients:
1 egg white, beaten
1/2 C pistachios, finely chopped
1/3 C dry bread crumbs
1/4 C minced fresh parsley
1/2 t pepper
1/4 t salt
4 6oz roughy fillets
4 t butter, melted
Place egg white in a shallow bowl. In another shallow bowl, combine the pistachios, bread crumbs, parsley, pepper and salt. Dip fillets in egg white, the pistachio mixture.
Place fish on a baking sheet coated with cooking spray. Drizzle with butter. Bake at 450° for 8-10 minutes or until fish flakes easily with a fork.
1 fillet = 295 cals, 13g fat, 3g sat fat, 112mg chol, 444mg sodium, 11g carb, 2g fiber, 34g protein
1 egg white, beaten
1/2 C pistachios, finely chopped
1/3 C dry bread crumbs
1/4 C minced fresh parsley
1/2 t pepper
1/4 t salt
4 6oz roughy fillets
4 t butter, melted
Place egg white in a shallow bowl. In another shallow bowl, combine the pistachios, bread crumbs, parsley, pepper and salt. Dip fillets in egg white, the pistachio mixture.
Place fish on a baking sheet coated with cooking spray. Drizzle with butter. Bake at 450° for 8-10 minutes or until fish flakes easily with a fork.
1 fillet = 295 cals, 13g fat, 3g sat fat, 112mg chol, 444mg sodium, 11g carb, 2g fiber, 34g protein