-
1
Pour the egg substitute into a shallow medium bowl.
-
2
Put the bread crumbs on a plate.
-
3
Cut a piece of wax paper about 12 inches long.
-
4
Set the bowl, plate, and wax paper in a row assembly-line fashion.
-
5
Dip one piece of fish in the egg substitute, turning to coat.
-
6
Dip in the bread crumbs, turning to coat and shaking off any excess.
-
7
Put the fish on the wax paper.
-
8
Repeat with the remaining fish.
-
9
Lightly spray a large skillet with cooking spray.
-
10
Heat over medium heat.
-
11
Place the fish in the skillet.
-
12
Cook for 3 minutes.
-
13
Turn over.
-
14
Cook for 2 minutes.
-
15
Reduce the heat to low.
-
16
In a medium bowl, stir together the tomato sauce, garlic, and Italian seasoning.
-
17
Pour over the fish.
-
18
Cook, covered, for 2 minutes.
-
19
Sprinkle with the mozzarella and cook, covered, for 2 minutes, or until the fish flakes easily when tested with a fork.
-
20
Sprinkle with the parsley.
-
21
(Per Serving)
-
22
Calories: 248
-
23
Total Fat: 2.5g
-
24
Saturated: 0.5g
-
25
Trans: 0.0g
-
26
Polyunsaturated: 1.0g
-
27
Monounsaturated: 0.5g
-
28
Cholesterol: 56mg
-
29
Sodium: 416mg
-
30
Carbohydrates: 23g
-
31
Fiber: 3g
-
32
Sugars: 6g
-
33
Protein: 33g
-
34
Dietary Exchanges
-
35
1 Starch
-
36
1 Vegetable
-
37
3 1/2 Very Lean Meat
