Source: The Fat Free Living Family Cookbook

by Jyl Steinback, America's Healthiest Mom

 

Serves: 6

 

1½ lb. cod fillets	½ tsp. cayenne pepper
2 cups fat-free croutons, crushed	¼ cup egg substitute
1 tsp. garlic powder	1½ T skim milk
1 T onion powder	¼ cup reconstituted Butter Buds
1½ tsp. dry mustard

 

Cut fillets into 6 equal pieces. Combine croutons, garlic powder, onion powder, mustard and cayenne pepper in a shallow baking dish and mix well. Combine egg substitute and milk in a shallow baking dish and mix until blended. Prepare a medium-hot grill and lightly spray grill basket with nonfat cooking spray (or spray grill directly.) Dip fish fillets in egg mixture; roll in crumb mixture until well coated. Place fish in grill basket and cook 10-15 minutes, turning once, until fish flakes easily. Brush or sprinkle fish with Butter Buds several times while cooking, if desired.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	129	1/3 starch	1
Fat	<1 g	3 meat
Carbohydrates	7 g
Protein	22 g
Cholesterol	41 mg
Dietary Fiber	0 g
Sodium	207 mg