Cheddar-Crusted Fillets Of Sole

Course : Seafoods
Serves: 1
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2 cups cheese snack crackers
1 package taco seasoning mix -- (1.25 oz.)
1/2 cup shredded cheddar cheese -- regular or low-fat
1 large egg white
1 pound sole fillets -- rinsed and patted dry

Preparation / Directions:

Place rack in middle of oven; preheat to 450 degrees. Line a baking sheet with heavy foil; spray with nonstick cooking spray. Place crackers in heavy plastic bag and crush with a tin can or rolling pin. Place crumbs in a shallow dish. Add cheese and toss well. Mix egg white in a shallow dish with a fork until broken up. Sprinkle both sides of fish with taco seasoning mix (you won't use it all). If fillets are large, cut in half lengthwise. Dip fillets in egg white and then into cracker crumbs to coat completely. Place on baking sheet and bake for 10 to 12 minutes, or until coating is crisp and fish is cooked through. Prep Time: 10 minutes Cook Time: 10 - 20 minutes Makes: 4 servin


Nutritional Information:

759 Calories (kcal); 24g Total Fat; (29% calories from fat); 106g Protein; 21g Carbohydrate; 277mg Cholesterol; 3102mg Sodium

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