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Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Oven-Roasted Boston Scrod
Yield: Makes 6 servings
Scrod is young cod. The firm, lean white flesh is versatile and easy to love. Like all seafood, it's a source of the essential omega-3 fatty acids.
Ingredients:
1/2
cup seasoned dry bread crumbs
1
teaspoon grated fresh lemon peel
1
teaspoon paprika
1
teaspoon dried dill weed
3
tablespoons all-purpose flour
2
egg whites
1
tablespoon water
1-1/2
pounds Boston scrod or orange roughy fillets, cut into 6 pieces (1/4 pound each)
2
tablespoons margarine, melted
Tartar Sauce (recipe)
Lemon wedges
Preparation:
1.
Preheat oven to 400°F. Spray 15X10-inch jelly-roll pan with nonstick cooking spray. Combine bread crumbs, lemon peel, paprika and dill in shallow bowl or pie plate. Place flour in resealable food storage bag. Beat egg whites and water together in another shallow bowl or pie plate.
2.
Add fish, one fillet at a time, to bag. Seal bag; turn to coat fish lightly. Remove fish; dip into egg white mixture, letting excess drip off. Roll fish in bread crumb mixture. Place in prepared jelly-roll pan. Repeat with remaining fish fillets. Drizzle margarine evenly over fish. Bake 15 to 18 minutes or until fish flakes easily when tested with fork.
3.
Prepare Tartar Sauce while fish is baking. Serve fish with lemon wedges and Tartar Sauce.
Nutritional Information:
| Serving Size: 1 piece scrod with 2 tablespoons tartar sauce | |
| Sodium | 754 mg |
| Protein | 23 g |
| Fiber | <1 g |
| Carbohydrate | 18 g |
| Cholesterol | 49 mg |
| Saturated Fat | 1 g |
| Total Fat | 5 g |
| Calories from Fat | 21 % |
| Calories | 215 |
Dietary Exchange:
| Meat | 2-1/2 |
| Starch | 1 |
This recipe appears in:
Northeastern
