A Nutty Take on Fried Fish

Ingredients:

• 1 egg white
• 2 Tbsp oat flake cereal, crushed with
• 1 Tbsp sliced almonds
• 6 oz. sole fillet
• 1 medium sweet potato

Pear-Cranberry Salad:

• 1 Tbsp nonfat plain yogurt
• 1 tsp honey
• 1/2 pear
• 1 Tbsp dried cranberries
• 2 tsp chopped walnuts

Instructions:

Preheat over to 375 degrees. Beat egg white in a shallow bowl and combine crushed oat flakes and almonds on a plate. Dip sole in egg white and then crumb mixture to coat both sides. Place in a shallow glass baking dish coated with nonstick cooking spray. Bake for 10 to 15 minutes or until fish flakes easily with a fork. While fish is cooking, prick sweet potato 3 or 4 times with a fork and cook in microwave on high for 3 or 4 minutes. Stir together yogurt and honey and toss with pear, dried cranberries and walnuts.

Calories: 500

Protein: 41 grams

Carbohydrates: 65 grams

Fat: 8 grams

Saturated Fat: 1 gram

Total Prep Time: 20 minutes