1 tablespoon canola oil
1 egg
2/3 cup instant potato flakes
2 pounds firm white fish fillets, such as pollack, cod or haddock, cut into 16 4 inch long, 1/2 inch wide strips
pinch seasoned salt
pinch cayenne pepper
Preheat the oven to 400F. Grease a baking sheet with the oil. Beat the egg in a small shallow bowl and pour the potato flakes in a pie plate or shallow bowl. One at a time, dip the fish fillets in the egg mixture, then dredge in the potato flakes, pressing with your fingers to help the flakes adhere. Place the fish on the prepared baking sheet. Sprinkle the fish with the seasoned salt and cayenne pepper. Bake, turning once, until puffy and golden, 20 to 25 minutes. 8 servings, 2 each.
Nutritional Information per serving:
Calories: 126, Fat: 3 g, Cholesterol: 75 mg, Sodium: 78 mg, Carbohydrate: 3 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 21g
Diabetic Exchanges: 3 Very Lean Meat
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