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Recipes
Shopping list
Ingredients
- cooking spray
- 1 ½ cups fish-shaped cheese crackers, crushed
- 2 tablespoons reduced-sodium taco seasoning
- 4 swai fillets (about 1 ½ lb)
- 2 eggs, beaten (or ½ cup egg substitute)
- Prepared salsa (optional)
Steps
- Preheat oven to 400°F. Coat baking sheet with spray. Crush crackers finely, then combine with seasoning. Dip fish into eggs (allowing excess to drip off), then dip into cracker crumbs; press with fingertips to coat evenly.
- Place fish on baking sheet; coat fish with spray. Bake 13-15 minutes or until fish is opaque and separates easily. Serve with salsa.
- Other Preparation Methods
- Foil Pouch: Preheat oven to 375°F. Combine Asian salad kit (cabbage, with broccoli, almonds, dressing); place 1 cup each on four 12- x 24-inch lengths of foil. Top each packet with 1 (6 oz) swai fillet, 2 tablespoons teriyaki sauce, and 1 tablespoon sliced green onions. Fold foil over and seal to make a pouch; place on baking sheet. Bake 15-18 minutes or until fish is opaque and separates easily.
Amount per ¼ recipe serving: Calories 300, Total Fat 10g, Chol 145mg, Sodium 840mg, Total Carb 19g, Fiber 1g, Calc 2%, Vitamin A 4%, Vitamin C 0%, Iron 6%