Beer-Batter Baked Fish

Yield: 4 servings (serving size: 1 fillet)

Ingredients

• 1  tablespoon  all-purpose flour
• 1/4  teaspoon  salt
• 4  (6-ounce) orange roughy or other lean white fish fillets
• Vegetable cooking spray
• 1/2  cup  all-purpose flour
• 1/4  teaspoon  pepper
• 1/2  cup  beer
• 1  tablespoon  extra-virgin olive oil
• 1  egg yolk
• 2  egg whites (at room temperature)

Preparation

Preheat oven to 500°.

Sprinkle 1 tablespoon flour and salt over 1 side of fillets. Place fillets, flour sides up, in a 13 x 9-inch baking dish coated with cooking spray.

Combine 1/2 cup flour and pepper in a medium bowl. Gradually add beer, oil, and egg yolk, stirring with a wire whisk until blended.

Beat egg whites at high speed of a mixer until stiff peaks form. Gently fold egg whites into beer mixture, and spread evenly over fillets. Bake at 500° for 10 minutes.

Nutritional Information

Calories:

248 (22% from fat)

Fat:

6.2g (sat 0.9g,mono 3.8g,poly 0.6g)

Protein:

29.3g

Carbohydrate:

14.7g

Fiber:

0.5g

Cholesterol:

88mg

Iron:

1.3mg

Sodium:

430mg

Calcium:

13mg