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Prep Time: 15 Minutes Cook Time: 35 Minutes |
Ready In: 50 Minutes Servings: 4 |
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I have no idea where this recipe comes from. It is very easy to fix, good and good for you. Hope you enjoy. Ingredients:
1 tablespoon extra virgin olive oil |
1/4 cup onion, finely chopped |
2 cloves garlic, minced |
1 (10 ounce) can rotel tomatoes & chilies |
1 teaspoon chili powder |
1/8 teaspoon red pepper |
1 egg white |
1 tablespoon skim milk |
1/2 cup yellow cornmeal |
4 flounder fillets (4 oz each) |
1/2 cup part-skim mozzarella cheese, shredded |
Directions:
1. Preheat oven to 325 degrees.
2. Warm oil in a small saucepan over medium-high heat, saute onion and garlic until tender, about 3 minutes.
3. Add tomatoes, chili powder and red pepper, bring to a boil.
4. Reduce heat; cover and simmer 15 minutes, stir occasionally.
5. In shallow dish, beat egg white and milk until it begins to foam.
6. Place corn meal on wax paper, dip fillets in egg mixture, then in corn meal.
7. Spray a 13 x 9 in baking dish with non-stick cooking spary and place fillets in dish.
8. Pour sauce over fish, sprinkle with cheese and bake about 20 minutes or until fish flakes easily.
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