BAKED FISH WITH PARSLEY CAPER DRESSING

INGREDIENTS:
4 (600g) white fish fillets
2 tablespoons plain flour
2 egg whites, lightly beaten
1 tablespoon low-fat milk
1+1/2 cups (105g) breadcrumbs
1/4 cup (40g) oat bran
1/4 cup (40g) ground maize
cooking oil spray

PARSLEY CAPER DRESSING:
1 small (80g) onion, finely chopped
1 tablespoon drained capers, finely chopped
1 cup (250ml) low-fat yogurt
1 teaspoon sugar
1 clove garlic, crushed
1 tablespoon chopped fresh parsley

METHOD:
Toss fish in flour, shake away excess flour.
Dip fish into combined egg whites and milk, then combined breadcrumbs, oat bran and ground maize .
Place on oven tray which has been coated with cooking oil spray, bake in moderately hot oven about 20 minutes or until tender.
Serve with parsley caper dressing.
PARSLEY CAPER DRESSING:
Combine all ingredients in bowl, mix well.


Serves 4.
Per serve: 9.1g fat.
Calories: 422.
Additional carbohydrate required if you have diabetes.