• 3/4 cup oat bran cereal, uncooked
• 2 Tbs. grated Parmesan cheese
• 1 tsp. parsley, chopped
• 1/2 tsp. lemon pepper
• 1/2 tsp. paprika
• 1 egg white, lightly beaten
• 1/4 cup skim milk
• 1 lb. whitefish fillets
• 3 Tbs. unsalted butter, melted

Prepare broiler. Combine first 5 ingredients in a shallow dish. Combine egg white and milk in another small dish. Coat fish with dry mixture, then egg mixture, then again in dry mixture. Place on rack of broiler pan that has been lightly sprayed with nonstick cooking spray. Drizzle with butter. Broil 4 inches from heat 4-5 minutes each side, or until golden.

Per serving: calories 356, fat 20.4g, 49% calories from fat, cholesterol 101mg, protein 35.5g, carbohydrates 12.9g, fiber 2.8g, sugar 1.5g, sodium 208mg, diet points 8.8.

Dietary Exchanges: Milk: 0.1, Vegetable: 0.0, Fruit: 0.0, Bread: 0.6, Lean meat: 0.1, Fat: 3.2, Sugar: 0.0, Very lean meat protein: 4.7

  view detailed nutritional information

The recommended wine is: Sauvignon Blanc.