1/2 cup dry bread crumbs
1/2 cup chopped pistachios
1/2 teaspoon seafood seasoning
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1/2 cup all-purpose flour
1/2 cup 2% milk
1-1/2 pounds whitefish or cod fillets
3 tablespoons canola oil
1. In a shallow bowl, combine the first 6 ingredients. Place flour and milk in separate shallow bowls. Dip fillets in flour, then in milk; coat with pistachio mixture.
2. In a large nonstick skillet, heat oil over medium heat; add fish. Cook until fish just begins to flake easily with a fork, 4 to 5 minutes on each side.
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 6 servings.
3 ounces cooked fish: 325 calories, 18g fat (2g saturated fat), 71mg cholesterol, 260mg sodium, 14g carbohydrate (2g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 starch.