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Post by Tia on May 20, 2005 15:50:06 GMT -5
Beer-Batter Baked Fish
1 tablespoon all-purpose flour 1/4 teaspoon salt 4 (6-ounce) orange roughy or other lean white fish fillets Vegetable cooking spray 1/2 cup all-purpose flour 1/4 teaspoon pepper 1/2 cup beer 1 tablespoon extra-virgin olive oil 1 egg yolk 2 egg whites (at room temperature)
Preheat oven to 500̊. Sprinkle 1 tablespoon flour and salt over 1 side of fillets. Place fillets, flour sides up, in a 13 x 9-inch baking dish coated with cooking spray.
Combine 1/2 cup flour and pepper in a medium bowl. Gradually add beer, oil, and egg yolk, stirring with a wire whisk until blended.
Beat egg whites at high speed of a mixer until stiff peaks form. Gently fold egg whites into beer mixture, and spread evenly over fillets. Bake at 500̊ for 10 minutes.
Yield: 4 servings (serving size: 1 fillet)
NUTRITION PER SERVING CALORIES 248(22% from fat); FAT 6.2g(sat 0.9g,mono 3.8g,poly 0.6g); PROTEIN 29.3g; CHOLESTEROL 88mg; CALCIUM 13mg; SODIUM 430mg; FIBER 0.5g; IRON 1.3mg; CARBOHYDRATE 14.7g
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