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Prep Time: 10 Minutes Cook Time: 6 Minutes |
Ready In: 16 Minutes Servings: 1 |
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I got this recipe out of the Betty Crocker Healthy Heart Cookbook (which is awesome by the way). I haven't tried it yet, but I'm going to tonight. I will let you know what I find out. The note about this recipe in the book says, Packed with Omega-3 fatty acids, salmon is low in saturated fat and high in polyunsaturated fats. Polyunsaturated fats, also found in corn oil, soybean oil and sunflower oil, are good choices because they tend not to elevate cholesterol levels like saturated fat does. All the recipes in this book seem fairly simple to make, and flavorful! I know one thing is that I don't have lemon pepper on hand ever so I'll just use some lemon juice and pepper to flavor the fish. Ingredients:
1 lb salmon, about 3/4 in. thick or 1 lb arctic char or 1 lb other medium-firm fish fillet |
1 egg white |
2 tablespoons water |
1/3 cup plain instant mashed potatoes (dry) |
2 teaspoons cornstarch |
1 teaspoon paprika |
1 teaspoon lemon-pepper seasoning |
1 tablespoon canola oil or 1 tablespoon soybean oil |
Directions:
1. Remove and discard skin from fish. Cut fish into 4 serving pieces. Beat egg white and water slightly with fork in shallow disk.
2. Mix potato mix, cornstarch, paprika and lemon pepper in another shallow dish. Dip just the top sides of fish into egg white mixture, then press into potato mixture.
3. Spray 12-in. nonstick skillet with cooking spray. Heat oil in skillet over high heat. Cook fish, potato sides down, in oil 3 minutes. Carefully turn fish, using wide slotted spatula. Reduce heat to medium. Cook about 3 minutes longer or until fish flakes easily with fork.
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