Better Fish to "Fry"

According to an article in the July 2011 issue of Good Housekeeping, you should be eating at least two servings of fish per week, but don't count on fried fillets for the health perks.  Fish used for frying tend to be lean varieties that aren't high in healthful omega-3 fats.  Plus, frying depletes the omega-3 that are there.  Instead, enjoy crispy oven-fried pollock, which packs 600mg of fish fats per serving.  Below find a quick and easy recipe for crispy-oven pollock.

Recipe

In a a pie plate, whisk 2 large egg whites with a fork just until frothy.   Place 3/4 cup plain dried bread crumbs on waxed paper.  Sprinkle 4 pollock fillets (4oz. each) with 1/4 tsp. salt and 1/4 tsp. pepper.  Dip each fillet into egg whites, then coat with bread crumbs.  Arrange on a baking sheet coated with nonstick spray.  Broil 3 to 4 minutes or until golden brown, turning over once.  Serves 4.