Ingredients
Sauce:
1/4 C- NF or RF mayonnaise
2 to 3 tsp dill or sweet pickle relish
2 tsp finely chopped onion
1/4 tsp dry mustard
Fish:
1 lb cod, or other white fish fillets, cut into 4 equal pieces
1/4 C plus 2 T FF egg substitute
1/2 C Special-K cereal crumbs
1/2 to 1 tsp lemon pepper, Cajun seasoning, or Old Bay seafood seasoning
Nonstick cooking spray
Rest of Ingredients:
4 light whole-wheat or multigrain buns
4 slices tomato
4 lettuce leaves
Preheat oven to 450 degrees.
To make sauce, combine all sauce ingredients in a small bowl and stir to mix well. Cover the dish and refrigerate until ready to serve.
Rinse fish pieces with cool water. pat dry with paper towels. Set aside.
Place egg substitute in a shallow bowl. Place crumbs, lemon pepper or seasoning in bowl mix well.
Coat a large baking sheet with nonstick cooking spray. Dip fish pieces in egg substitute then in crumb mixture, turning to coat both sides well.
Lay the fish pieces on the coated sheet.
Spray tops lightly with cooking spray. Bake for about 15 minutes, until the outside is crisp and golden and fish flakes easily with a fork.
To serve, place one fish fillet in each bun. Top with some of the sauce, lettuce, and tomato and serve immediately.
Nutritional Information Per Serving (1/4 of recipe): Calories: 237, Carbohydrate: 31 g, Cholesterol: 48 mg, Fat: 3.3 g, Fiber: 5.7 g, Protein: 29 g, Sodium: 543 mg, Calcium: 70 mg
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1/2 Vegetable
