In the fish category we usually stick to Salmon, I suppose because it is familiar to us. I’ve been thinking for a while that I’d like to add fish to our weekly menu, but my comfort level with cooking it is minimal. This is the one recipe that I make whenever we have salmon.
I’ve tried this teriyaki glazed version too, which come to think of it, we all really liked. Anyhow, a white fish like Sole is a real stretch for me but there’s nothing like only 8 points left for Dinner to motivate a girl to experiment. For my non-Weight Watchers friends, this means I can’t have a lot of fat, and calories, because I’ve already eaten most of the day’s ration before dinner! Time to get creative!
Ingredients:
- 4 sole fillets
- 1 egg white
- 2 Tbsp lemon juice
- cooking spray
Crumb:
- 3/4 c. crushed corn flakes (Make your own by crushing a baggie of corn flakes with a rolling pin – finer is better)
- 1/4 c. flour blend
- 1 Tbsp garlic pwd or Lemon Pepper seasoning
- Preheat oven to 400° and line cooking sheet with tin foil. Spray foil with cooking spray.
- whisk together egg white and lemon juice on plate.
- Combine all crumb ingredients on separate plate for dipping.
- Dip each fillet into egg white mixture, then coat thoroughly in crumb mixture.
- Spray both sides of fillet and place on cooking sheet in single layer.
- Cook 4 minutes on each side, or until opaque.
Serve with lemon juice or wedges.
Points: One 3 oz fillet is 4 Weight Watchers© Points.
About Cathy Tibbles