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Number of Servings: 4
Serving Size: 1 filet
You can use tilapia, orange roughy, or perch instead of cod in this recipe.
|all-purpose flour||0.50 cup|
|cayenne pepper||0.25 tsp|
|chopped unsalted peanuts||0.50 cup|
|ground black pepper||0.25 tsp|
|egg whites, lightly beaten||2 ea|
|cooking spray||1 ea|
In a small bowl, combine flour and cayenne pepper. Spread flour mixture on a plate. Spread peanuts on a separate plate.2:
Season filets with salt and pepper on both sides. Dredge one filet through flour and shake off excess. Dip floured filet into egg whites. Press one side of the filet into chopped peanuts.3:
Coat a large nonstick skillet with cooking spray. Melt margarine over medium heat. Place filets peanut side down in skillet and cook for about 3 minutes on each side.
|Calories from Fat 76|
|Total Fat 8g|
|Saturated Fat 2g|
|Dietary Fiber 1g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 3 Lean Meat 1 Carbohydrate|
Healthy Calendar Diabetic Cooking
American Diabetes Association
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