Rinse swordfish with cold water; ... skillet with cooking spray. Add butter and place ... butter melts. Add fish to skillet and cook until ... (169 calories per serving).
Combine corn flake crumbs and ... shallow bowl. Dip fish in egg white, and dredge ... coated with cooking spray. Bake at 500 degrees ... calories; 4 g. fat.
Preheat oven to 375 degrees. ... additional 2 minutes. Spray a medium sized baking dish ... lemon slices over fish. Add vegetables. Sprinkle with ... minutes. Makes 4 servings.
Ingredients: 9 (slices .. sole .. spray .. sticks ...)
Combine mayonnaise, water, juice, and ... stir well. Dip fish in mayonnaise mixture, and dredge ... coated with cooking spray. Bake at 425 degrees ... with reduced-calorie chili sauce.
Combine yogurt, mayonnaise, mustard, chervil, ... for 2 hours. Spray a shallow baking pan with coating. Arrange fish in one layer. Sprinkle with ... flounder, haddock, and pike.
Coat a broiling rack with cooking spray. Place rack in a shallow baking pan, arrange fish on rack. Combine remaining ingredients. ... per 3 ounce serving.
Can use the following in place of Italian seasonings: Spray two 9 1/2 x 13 ... Pam. Place frozen fish fillets skin down in pan ... cup. Quick and tasty.