Oven-Roasted Boston Scrod
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.
Makes 6 servings
|1/2||cup seasoned dry bread crumbs|
|1||teaspoon grated fresh lemon peel|
|1||teaspoon dried dill weed|
|3||tablespoons all-purpose flour|
|1-1/2||pounds Boston scrod or orange roughy fillets, cut into 6 pieces (1/4 pound each)|
|2||tablespoons margarine, melted|
- 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.
- 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.
- Prepare Tartar Sauce while fish is baking. Serve fish with lemon wedges and Tartar Sauce.
|Serving Size:||1 piece scrod with 2 tablespoons tartar sauce|
|Saturated Fat||1 g|
|Total Fat||5 g|
|Calories from Fat||21 %|
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