Serves: 8
Total Calories: 229

1 tablespoon canola oil
1 egg
2/3 cup instant potato flakes
2 pounds firm white fish such as pollack, cod, or haddock, cut into 16 4-inch-long, 1/2-inch-wide strips
pinch seasoned salt
pinch cayenne pepper

1. Preheat the oven to 400°F.

2. 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.

3. 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.

4. Sprinkle the fish with the seasoned salt and cayenne pepper. Bake, turning once, until puffy and golden, 20-25 minutes.

EXCHANGES
3 Very Lean Meat

NUTRITION FACTS
Calories 126
Calories from Fat 24
Total Fat 3g
Saturated Fat 0g
Cholesterol 75mg
Sodium 78mg
Carbohydrate 3g
Dietary Fiber 0g
Sugars 0g
Protein 21g

Nutritional Facts:

Serves: 8
Total Calories: 229
Calories from Fat: 18

More Recipes from the Forbidden Foods Diabetic Cooking Cookbook:
Better Burgers
Crab Cakes
Fish Sticks
French Fries
Fried Rice
Herbed Chicken Bites
Oven-Fried Chicken
Potato Pancakes
Sweet and Sour Pork