Peanut-Crusted Cod
Nutritional Info (Per serving): Cals: 234, Sat Fat: 2g, Sod: 399mg,
Dietary Fiber: 1g, Total Fat: 8g, Carbs: 1g, Sugars: 1g, Chol: 50mg,
Protein: 27g
Exchanges: Lean Meat: 3
1/2 cup flour, all-purpose
1/4 teaspoon pepper, cayenne
1/2 cup nuts, peanuts, chopped,
unsalted 4 ounces fish, cod, filets
1/2 teaspoon salt
1/4 teaspoon pepper, black ground
2 egg whites, lightly beaten
1 teaspoon margarine
In a small bowl, combine flour and cayenne pepper. Spread flour mixture
on a plate. Spread peanuts on a separate plate.Season fillets with salt
and pepper on both sides. Dredge one fillet through flour and shake off
excess. Dip floured fillet into egg whites. Press one side of the fillet
into chopped peanuts.Coat a large nonstick skillet with cooking spray.
Melt margarine over medium heat. Place fillets peanut side down in
skillet and cook for about 3 mins on each side.
Recipe Source: CreativeCookingCorner yahoo group, submitted by whomeworry.