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Crumb Coated Fish Fillets (Serves 3-4)

Create your own fish crumb coating mix by using this quick and easy recipe. If dietary needs call for low sodium intake, omit salt and use salt free bread crumbs. It’s a great way to cook fish fillets in the microwave oven.
I like to use tilapia fish for this recipe, because it is has good flavor and is very low in fat grams, however any mild flavored fish works well. Look for tilapia in the frozen seafood section at your local grocery store or in the fresh fish counter.

3 tablespoons yellow cornmeal
1 tablespoon unseasoned dry bread crumbs
1 teaspoon dried parsley flakes
1/2 teaspoon onion powder
1/2 teaspoon salt, if desired
Dash of cayenne pepper
1 pound frozen fish fillets, thawed (tilapia, orange roughy, cod, etc.

1. On a piece of waxed paper, combine cornmeal, bread     crumbs, parsley flakes, onion powder, paprika, salt and     cayenne. Mix well.

2. Dip fillets in coating, pressing lightly to coat.

3. Arrange on microwave-safe platter.

4. Cover with waxed paper. Microwave on Full Power 5-7     minutes or until fish flakes easily with a fork, rotating     dish once.

5. Garnish with lemon slices and fresh parsley, if desired.     Serve.

Nutritional Information per serving: 147 calories, 23 grams protein, 1 gram fat, 9 grams carbohydrate, 1 gram fiber, 30 milligrams cholesterol, 470 milligrams sodium (the sodium is 116 milligrams if the salt is omitted in the crumb topping)