Flax Crusted Fish
Julie
From the looks of this picture, Andrew doesn’t believe me that fish this good could be- gasp- baked, not fried!
ingredients
- 4 5-6 oz Tilapia filets
- 1/2 cup whole wheat flour
- 1/2 cup ground flaxseed
- 1/2 cup bread crumbs
- 1 egg
- 3 egg whites
- 2 tsp. garlic powder
- 2 tsp. red pepper
- Italian/Honey Mustard Spray Dressing of choice
- 1 Lemon
- 4 Tbs finely shredded parmesan
directions
- 1
Thaw, rinse and dry tilapia filets. Cover baking tray with aluminum foil. Preheat Oven to 400. Prepare egg mixture in a shallow bowl. In a separate, shallow bowl, add bread crumbs, red pepper, salt, black pepper, garlic powder to ground flaxseed.
- 2
Dip tilapia filet in flour. Then dip and coat filet in egg. Finally, dip filet in flax mixture. Make sure that the filet is thoroughly coated. Liberally spray PAM on aluminum coated bake sheet. Place coated filets on baking sheet.
- 3
Cook until fish flakes easily with a fork--about 4 minutes on each side.
- 4
Remove and spritz with your favorite spray dressing and squeeze lemon over fish. Top with parmesan, and additional seasoning to taste. Place under broiler to brown. Watch closely to avoid burning. Remove and serve!
Source: Julie
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