Crispy Parm-Crusted Fish

By glomcrae

Ingredients

• 2 cups flour
• 1 1/2 tablespoons Cajun seasoning
• 3/4 cup egg substitute
• 2 cups bread crumbs
• 1/2 cup grated Parmesan cheese
• 3/4 teaspoon dried thyme
• Zest of 2 lemons
• 1 tablespoon olive oil
• 6 (6-oz.) tilapia fillets

Details

Servings 6

Preparation

Step 1

Set up 3 dishes for breading the fillets: In the first, combine the flour and Cajun seasoning. In the second, combine egg substitute and a splash of water. In the third, combine bread crumbs, Parmesan cheese, thyme and lemon zest. Dip each fish fillet first in flour mixture, then egg wash and finally in the breadcrumbs. Heat the oil in a large skillet over medium-high heat; cook fish fillets for 2 to 3 minutes per side or until fish flakes easily when tested with a fork.
NUTRITION per serving: 540 Calories; 11g Fat; 46g Protein; 61g Carbohydrate; 3g Dietary Fiber; 79mg Cholesterol; 748mg Sodium. Exchanges: 4 Grain (Starch); 5 Lean Meat; 1 1/2 Fat.