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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Fried Fish with Moroccan Vinaigrette

Source: Enlitened Kosher Cooking by Nechama Cohen

A healthy take on pan-fried, crispy-coated fish with a spicy, flavorful dressing.

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	226.3

Total Carbs	6.7 g

Dietary Fiber	1.7 g

Sugars	1.1 g

Total Fat	9.1 g

Saturated Fat	1.3 g

Unsaturated Fat	1.4 g

Potassium	734.1 mg

Protein	27.9 g

Sodium	166.6 mg

Dietary Exchanges 9.1 Fat, 0.1 Vegetables, 0.0 Fruits, 0.1 Meat, 0.3 Starch, 3.3 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.5
1 1/2 lb sole fillet 1.0
1 each medium eggs 1.0
1 each egg whites 3.0
3 tbsp ground almonds 0.25
0 1/4 cup Oats, rolled, old fashioned 0.125
0.125 cup Bread Crumbs, white, soft 2.0
2 tbsp wheat germ 1.0
1 tbsp Bran, wheat 1.0
1 pinch salt 1.0
1 pinch garlic powder 1.0
1 pinch paprika 1.0
1 tbsp olive oil 1.0
1 each cooking spray 1.0
1 tbsp olive oil 0.25
0 1/4 cup fresh lemon juice 1.0
1 tsp ground cayenne (red pepper) 1.0
1 tsp ground cumin 3.0
3 each medium garlic cloves 2.0
2 tbsp chopped parsley 1.0
1 pinch salt

Directions

Rinse and dry fish. Set aside.
Beat egg and egg white together in a large, flat dish.
For flavored crumbs, mix next 6 ingredients and place in a plastic bag.
Dip fish in egg and then shake inside bag with crumb mixture.
Using a non-stick skillet greased with a teaspoon of the oil and also non-stick cooking spray, fry over low heat until golden on both sides.
Remove to a glass baking dish and repeat this procedure with each piece, spraying with non-stick cooking spray as needed.
Combine remaining ingredients in a jar and shake well. Using a food brush, spread some of the vinaigrette on the fish and broil for 4-6 minutes until crispy. Transfer to a platter and drizzle with remaining vinaigrette.