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4
fresh or frozen fish fillets (such as cod, orange roughy, or pike), about 1/2 inch (about 1 pound)
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Nonstick cooking spray
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1/4
cup fine dry bread crumbs
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1/4
teaspoon ground ginger
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1/8
teaspoon salt
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1/8
teaspoon ground red pepper
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2
tablespoons butter or margarine, melted
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4
lettuce leaves
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4
baguette-style rolls, hamburger buns, or kaiser rolls, split and toasted
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1
recipe Orange-Ginger Topper (see recipe below)
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels.
2. Lightly coat a shallow baking pan with nonstick cooking spray; set aside. In a small bowl combine bread crumbs, ginger, salt, and ground red pepper; set aside. Place fish fillets on waxed paper. Brush tops and sides of the fish with melted butter; coat tops and sides with crumb mixture.
3. Arrange the fish fillets in a single layer, crumb sides up, in prepared baking pan. Bake, uncovered, in a 450 degree F oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
4. To serve, top bottoms of rolls with lettuce. Top with fish and Orange-Ginger Topper. Add roll bottoms. Makes 4 servings.
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1/4
cup low-fat mayonnaise dressing
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1
teaspoon orange marmalade
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1/4
teaspoon ground ginger
In a small bowl stir together low-fat mayonnaise dressing, orange marmalade, and ground ginger.
- Servings Per Recipe 4,
- Calories 319,
- Protein (gm) 25,
- Carbohydrate (gm) 31,
- Fat, total (gm) 10,
- Cholesterol (mg) 68,
- Saturated fat (gm) 5,
- Monosaturated fat (gm) 3,
- Polyunsaturated fat (gm) 2,
- Dietary Fiber, total (gm) 2,
- Sugar, total (gm) 5,
- Vitamin A (IU) 680,
- Vitamin C (mg) 5,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 4,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 69,
- Cobalamin (Vit. B12) (µg) 1,
- Sodium (mg) 711,
- Potassium (mg) 576,
- Calcium (DV %) 111,
- Iron (DV %) 3,
- Starch () 2,
- Medium-Fat Meat () 3,
- Percent Daily Values are based on a 2,000 calorie diet
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