Crumbed Fish with Light Cheese Sauce

SERVES: 4


1 egg white
2 tablespoons skim milk
½ cup dried breadcrumbs
4 x 150g boneless fish fillets
cooking spray

CHEESE SAUCE
1 tablespoon Flora Light® margarine
2 tablespoons plain flour
1½ cups skim milk
2 tablespoons grated parmesan cheese
1 teaspoon salt-reduced chicken-style stock powder
½ cup 25% reduced-fat grated tasty cheese
pepper to taste

On a dinner plate beat egg white and milk together. Pour breadcrumbs onto another plate. Dip fish in egg mix then coat fish with breadcrumbs. Leave to one side.

To make sauce: In a medium size saucepan melt margarine, add flour and stir well. Slowly add milk, using a whisk to avoid lumps. Add parmesan, stock powder, grated cheese and pepper stirring continuously. Leave on a very low heat.

To cook fish: In a large non-stick frypan that has been generously coated with cooking spray, cook fish fillets for 3 minutes. Coat top of fish generously with cooking spray, then turn and cook a further 3 minutes or until fish is cooked through. Place on serving plates and pour cheese sauce over top.

SUITABLE TO BE FROZEN

FAT TOTAL 4.8g
SATURATED 2.4g
FIBRE 0.5g
PROTEIN 35.2g
CARBS 11.9g
SUGAR 4.4g
SODIUM 405mg

KILOJOULES 975 (cals 232)
GI RATING LOW
 

 
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