Cornmeal-Crusted Snapper Fillets

Ingredients:
1/4 c yellow cornmeal
2 tbsp minced fresh parsley
1 tsp paprika
1/4 tsp salt
1/2 tsp garlic powder
1/2 tsp minced onion flakes
1/8 tsp cayenne pepper
2 egg whites, lightly beaten
1 tbsp water
4 skinless snapper fillets, each 5 oz and about 1/2 inch thick
1 1/2 tbsp olive oil or canola oil

Directions:
In a shallow dish, combine the cornmeal, parsley, paprika, salt, garlic powder, onion flakes, and cayenne. Stir to blend. In another shallow dish, combine the egg whites and water, and whisk to blend. Dip the fish in the egg whites, then dredge in the cornmeal mixture to coat. In a large nonstick frying pan, heat the oil over medium-high heat. Add the fish and cook, turning once, until the fish is opaque throughout when tested in the center with a tip of a knife and the coating is lightly browned, 2-3 minutes per side.

Makes 4 Servings.
Dietary Exchanges: 1/2 Starch, 4 1/2 Protein, 1 Fat

Nutrients Per Serving:
231 Calories
7 g Total Fat
1 g Saturated Fat
3 g Monounsaturated Fat
2 g Polyunsaturated Fat
8 g Carbohydrate
0 g Sugar
32 g Protein
52 mg Cholesterol
265 mg Sodium
1 g Fiber