Fish Oven Fried Lighter

By mariannefeldman

cooksillustrated
Per Serving:

Cal 300; Fat 7 g; Sat fat 1 g; Chol 75 mg; Carb 21 g; Protein 35 g; Fiber 2 g; Sodium 530 mg

Ingredients

• WHY THIS RECIPE WORKS:
• LIGHTER OVEN-FRIED FISH
• 4. 1, 2007. Published May 1, 2007. From Cook's Illustrated.
• This recipe was published in our cookbook The Best Light Recipe.
• INGREDIENTS
• 1 1 1-inch 1 (5-ounce) box plain Melba toast , broken into 1-inch pieces
• 2 2tablespoons 2tablespoons vegetable oil
• 3 3 3 large egg whites
• 1 1tablespoon 1tablespoon Dijon mustard
• 2 2teaspoons 2teaspoons minced fresh thyme leaves
• 1/4 1/4teaspoon 1/4teaspoon garlic powder
• 1/8 1/8teaspoon 1/8teaspoon cayenne pepper
• Vegetable cooking spray
• 1 1 1 lemon , cut into wedges for serving

Preparation

Step 1

INSTRUCTIONS
1. Adjust an oven rack to the upper-middle position and heat the oven to 450 degrees. Cover a baking sheet with foil and place a wire rack on top. Process the Melba toast into coarse crumbs in a food processor, about twelve 1-second pulses. Spread the crumbs in a shallow dish and toss with the oil.

2. In a separate shallow dish, whisk the egg whites, mustard, thyme, garlic powder, and cayenne together.

3. Pat the cod dry with paper towels then season with salt and pepper. Working with one piece of fish at a time, dip it into the egg white mixture, then coat with the Melba crumbs. Press on the Melba crumbs to make sure they adhere to the fish. Lay the coated fish onto the prepared wire rack and spray the tops with vegetable oil spray.

4. Bake until the coating is golden and the fish just flakes apart, 12 to 15 minutes. Serve with the lemon wedges and Tartar Sauce.