Sole Mozzarella

Preparation

1. Step 1

   Pour the egg substitute into a shallow medium bowl. Put the bread crumbs on a plate. Cut a piece of wax paper about 12 inches long. Set the bowl, plate, and wax paper in a row assembly-line fashion.

   Step 2

   Dip one piece of fish in the egg substitute, turning to coat. Dip in the bread crumbs, turning to coat and shaking off any excess. Put the fish on the wax paper. Repeat with the remaining fish.

   Step 3

   Lightly spray a large skillet with cooking spray. Heat over medium heat. Place the fish in the skillet. Cook for 3 minutes. Turn over. Cook for 2 minutes. Reduce the heat to low.

   Step 4

   In a medium bowl, stir together the tomato sauce, garlic, and Italian seasoning. Pour over the fish. Cook, covered, for 2 minutes.

   Step 5

   Sprinkle with the mozzarella and cook, covered, for 2 minutes, or until the fish flakes easily when tested with a fork. Sprinkle with the parsley.

2. nutrition information

   Step 6

   (Per Serving)

   Step 7

   Calories: 248

   Step 8

   Total Fat: 2.5g

   Step 9

   Saturated: 0.5g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 1.0g

   Step 12

   Monounsaturated: 0.5g

   Step 13

   Cholesterol: 56mg

   Step 14

   Sodium: 416mg

   Step 15

   Carbohydrates: 23g

   Step 16

   Fiber: 3g

   Step 17

   Sugars: 6g

   Step 18

   Protein: 33g

   Step 19

   Dietary Exchanges

   Step 20

   1 Starch

   Step 21

   1 Vegetable

   Step 22

   3 1/2 Very Lean Meat