Posted for Low-Fat Tuesday…
About 230 calories with 3 grams of fat per serving
2 lbs fish fillets (use your choice of meaty fish fillets)
1 tablespoon water
3/4 cup dry breadcrumbs
3/4 teaspoon dried Italian seasoning (rubbed between fingers to release the flavors)
1/2 teaspoon paprika
1 teaspoon garlic powder (garlic lovers use more)
1/2 teaspoon seasoned salt (can use more or use white salt)
1/4 teaspoon cayenne pepper pinch (or adjust to taste)
Preheat oven to 475 degrees F.
Set oven rack to lowest position.
Coat a baking sheet with cooking spray.
In a shallow bowl whisk egg whites with water.
In a bowl combine the breadcrumbs with Parmesan cheese and next 7 dry spices.
Dip the fish firstly into the egg whites allowing any excess to drip off.
Place a small amount of the crumb mixture onto a plate then coat in the breadcrumb mixture pressing down with hands to firmly pack the coating onto the fish adding more crumbs onto the plate as needed to coat each fillet (do not use the whole amount of crumbs on the plate at one time or they may get soggy).
Place the breaded fish onto baking sheet.
Bake in preheated 475 degree F oven for about 10 minutes or until the fish flakes with a fork (baking time will vary depending on the thickness of the fillets do not over cook the fillets).