To prepare this Italian specialty with a fraction of the usual saturated fat and cholesterol, just use egg substitute and low-fat mozzarella cheese. It’s as simple as that.
Recipe information
Yield
serves 4, 3 ounces fish per serving
Ingredients
Preparation
Step 1
Pour the egg substitute into a shallow medium bowl. Put the bread crumbs on a plate. Cut a piece of wax paper about 12 inches long. Set the bowl, plate, and wax paper in a row assembly-line fashion.
Step 2
Dip one piece of fish in the egg substitute, turning to coat. Dip in the bread crumbs, turning to coat and shaking off any excess. Put the fish on the wax paper. Repeat with the remaining fish.
Step 3
Lightly spray a large skillet with cooking spray. Heat over medium heat. Place the fish in the skillet. Cook for 3 minutes. Turn over. Cook for 2 minutes. Reduce the heat to low.
Step 4
In a medium bowl, stir together the tomato sauce, garlic, and Italian seasoning. Pour over the fish. Cook, covered, for 2 minutes.
Step 5
Sprinkle with the mozzarella and cook, covered, for 2 minutes, or until the fish flakes easily when tested with a fork. Sprinkle with the parsley.
nutrition information
Step 6
(Per Serving)
Step 7
Calories: 248
Step 8
Total Fat: 2.5g
Step 9
Saturated: 0.5g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 1.0g
Step 12
Monounsaturated: 0.5g
Step 13
Cholesterol: 56mg
Step 14
Sodium: 416mg
Step 15
Carbohydrates: 23g
Step 16
Fiber: 3g
Step 17
Sugars: 6g
Step 18
Protein: 33g
Step 19
Dietary Exchanges
Step 20
1 Starch
Step 21
1 Vegetable
Step 22
3 1/2 Very Lean Meat
