Spinach & Artichoke Stuffed Parmesan Crusted Fish
Filling:
1/2Cup Spinach
2Artichoke Hearts; chopped (canned in water)
1/2Tsp Minced Garlic
1Tbsp Low Fat Ricotta Cheese
2Tbsp NonFat Plain Greek Yogurt
Mrs.Dash Onion & Herb Seasoning (optional)
Directions:
In a small non stick pan sauté garlic, artichoke, and spinach for 1-2mins. Transfer into a medium bowl and mix in greek yogurt, ricotta, and mrs.dash. Set aside.
Fish:
6oz Swai Fish
1/3Cup Liquid Egg Whites
1Tbsp Mustard
2Tbsp rolled oats (turned into oat flour with magic bullet, blender)
2Tbsp Whole Wheat Panko (if you don’t have this just use 1/4cup oats; I like the crunch this way!)
2Tbsp Shredded Parmesan
Directions:
Preheat oven @425. Take fish and carefully create a pocket in the middle about 2-3Inches with a sharp knife. Place filling from above in the pocket. Get two bowls (tupperware that is longer works the best) and in one put egg whites and mustard; stir. In the other bowl put half of the oat flour. Carefully place fish in egg white mixture and take a spoon to coat the top. Transfer the fish to oat flour and take the rest of the oat flour to coat the top. Place fish on a non stick baking sheet and top with the parmesan cheese. Bake for 10-12mins ( I broiled for the last 2mins) until nice and golden brown. Enjoy!
Breakdown:
273Calories
6g Fat
21g Carbs
5g Fiber
33g Protein
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XChallengeSF 