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1/3
cup light mayonnaise or salad dressing
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1
tablespoon vinegar
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1
tablespoon prepared horseradish
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1
teaspoon sugar
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3
cups packaged shredded cabbage with carrot (coleslaw mix)
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1
stalk celery, finely chopped
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3
tablespoons chopped fresh parsley
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4
ounces fresh or frozen gray sole, flounder, or other thin fish fillets
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Nonstick cooking spray
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1
egg, beaten
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1
tablespoon fat-free milk
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1/4
cup yellow cornmeal
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1/4
cup fine dry bread crumbs
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1/4
teaspoon salt
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1/4
teaspoon ground black pepper
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2
teaspoons olive oil
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4
whole grain rolls
1. Preheat oven to 400 degrees F. Thaw fish, if frozen. In a medium bowl, whisk together mayonnaise, vinegar, horseradish, and sugar. Set aside 2 tablespoons of the mixture. Add coleslaw mix, celery, and parsley to the remaining mayonnaise mixture; stir to coat.
2. Rinse fish; pat dry with paper towels. Measure the thickness of fish fillets. Lightly coat a foil-lined shallow baking pan with nonstick cooking spray. In a shallow dish, combine egg and milk. In another shallow dish, combine cornmeal, bread crumbs, salt, and pepper; stir in olive oil until well mixed. Dip fish into egg mixture, then into cornmeal mixture, turning to coat both sides.
3. Place fish in prepared baking pan. Bake for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork.
4. To assemble sandwiches, cut rolls in half and hollow out some of the insides of the top halves; discard crumbs. Spread the reserved 2 tablespoons mayonnaise mixture on the bottom halves of the rolls. Place fish on top. Cover with coleslaw mixture and the top halves of rolls.
- Servings Per Recipe 4,
- Calories 345,
- Protein (gm) 25,
- Carbohydrate (gm) 32,
- Fat, total (gm) 13,
- Cholesterol (mg) 112,
- Saturated fat (gm) 2,
- Monosaturated fat (gm) 5,
- Polyunsaturated fat (gm) 5,
- Dietary Fiber, total (gm) 4,
- Sugar, total (gm) 5,
- Sodium (mg) 610,
- Percent Daily Values are based on a 2,000 calorie diet
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I'm sure - at the top of the page - you don't mean to bake 4 to 6 HOURS for half-inch thickness. MINUTES is the word you're looking for.
2/20/2012 12:43:41 PM Report Abuse