1 1/4 pounds lingcod fillets - (four 5 oz pieces)
1/4 cup Dijon mustard
1/2 cup Italian-style seasoned bread crumbs
4 servings olive oil cooking spray
= (or enough to coat fish)
4 medium mixed-grain hamburger rolls
8 pieces lettuce
1 small tomato
Directions: one line for each direction. When saved the lines will be numbered.
Preheat oven to 400 degrees. Coat a large baking sheet with olive oil cooking spray.
Coat both sides of each cod fillet with mustard and then bread crumbs. Arrange fillets on baking sheet and spray surface with cooking spray. Bake until fish is fork-tender and coating is golden brown, about 20 minutes.
Place fish on rolls and top each with lettuce leaves and tomato slices.
This recipe yields 4 servings.
PointsŪ Value: 7
Comments: A dream come true: Crispy-coated fish fillets (baked not fried), nestled inside tender rolls. To add a tangy tartar sauce, whisk together fat-free mayonnaise and pickle relish.
Nutrition Facts
Servings Per Recipe: 4
Amount Per Serving
Calories: 38
Calories from Fat 21.8%
Total Fat
1g
Cholesterol
0mg
Sodium
201mg
Carbohydrate
6g
Dietary Fiber
3g
Protein
2g
Points 1
Exchanges: 0 Lean Meat
Rating: (1)
Added On: March 1, 2008
* Weight Watchers at http://www.weightwatchers.com
