Oven-Roasted Boston Scrod Recipe: A Delicious & Healthy Meal

Oven-Roasted Boston Scrod

YIELD Makes 6 servings

Scrod is young cod. The firm, lean white flesh is versatile and easy to love. Like all seafood, it's a source of the essential omega-3 fatty acids.

INGREDIENTS

1/2 cup seasoned dry bread crumbs 1 teaspoon grated fresh lemon peel 1 teaspoon paprika 1 teaspoon dried dill weed 3 tablespoons all-purpose flour 2 egg whites 1 tablespoon water 1‑1/2 pounds Boston scrod or orange roughy fillets, cut into 6 pieces (1/4 pound each) 2 tablespoons margarine, melted Tartar Sauce (recipe) Lemon wedges

PREPARATION:

1. Preheat oven to 400°F. Spray 15X10-inch jelly-roll pan with nonstick cooking spray. Combine bread crumbs, lemon peel, paprika and dill in shallow bowl or pie plate. Place flour in resealable food storage bag. Beat egg whites and water together in another shallow bowl or pie plate.
2. Add fish, one fillet at a time, to bag. Seal bag; turn to coat fish lightly. Remove fish; dip into egg white mixture, letting excess drip off. Roll fish in bread crumb mixture. Place in prepared jelly-roll pan. Repeat with remaining fish fillets. Drizzle margarine evenly over fish. Bake 15 to 18 minutes or until fish flakes easily when tested with fork.
3. Prepare Tartar Sauce while fish is baking. Serve fish with lemon wedges and Tartar Sauce.

This recipe appears in: Northeastern NUTRITIONAL INFORMATION: Serving Size: 1 piece scrod with 2 tablespoons tartar sauce Sodium 754 mg Protein 23 g Fiber <1 g Carbohydrate 18 g Cholesterol 49 mg Saturated Fat 1 g Total Fat 5 g Calories from Fat 21 % Calories 215 DIETARY EXCHANGE: Meat 2-1/2 Starch 1