PARMESAN FISH FILLETS
6 tilapia fillets, thawed, about 3 ounces each
1 egg
1 tablespoon heavy cream
3/4 cup parmesan cheese *
1/4 cup Carbalose flour
1 teaspoon garlic powder
1/2 teaspoon pepper
1 teaspoon salt free seasoning of your choice
In a shallow bowl, beat the egg and cream. In another shallow bowl or pie pan, mix the parmesan cheese and flour. Dip the fish in the beaten egg then coat with the cheese mixture. Place on a foil-lined baking sheet that's been sprayed with cooking spray. Bake at 350º 20-25 minutes or until the coating is golden brown. If the coating isn't browned enough, broil briefly.
Makes 3-6 servings
Can be frozen
* I used the kind in a can.
Per Fillet: 113 Calories; 4g Fat; 17g Protein; 1g Carbohydrate; trace Dietary Fiber; .5g Net Carbs
Per 2 Fillets: 226 Calories; 8g Fat; 35g Protein; 2g Carbohydrate; .5g Dietary Fiber; 1.5g Net Carbs
From "Cooking for 2" magazine (Spring 2007 - page 61). I only counted a portion of the coating mixture after measuring what was left. Only about 1/3 of the mixture was used. Don't be fooled by the appetizing photo. This came out way overcooked and dry. 25 minutes is much too long to bake fish, but the coating won't get browned in less time than that. The recipe didn't call for any salt or other seasoning. Even with what I added, it didn't have much flavor. I was afraid to add any salt because the parmesan cheese and the Carbalose are both very salty. I don't think this recipe is even worth trying to tweak. The coating did get crispy but it was so dry that I had to choke it down. I marked the recipe suitable for induction because the amount of flour used is minimal.