Fish
20 seasoned crackers
Pinch of salt
Freshly ground black pepper
2 eggs
1 teaspoon veg oil
2 lb./1 kg fish fillets
2 tablespoons butter melted
Preheat oven to 400 F. Crush crackers with a rolling pin or whirl in a food processor until finely ground. Pour crumbs into a shallow pie plate. Add salt and pepper. Break eggs into another shallow pie plate. Add oil. Whisk mixture just until blended. Dip 1 fillet into egg mixture. Then place fillet in bread crumbs.
Gently press crumbs into both sides of fish. Place breaded fish in a foil-lined baking dish. Repeat with remaining pieces. Drizzle with melted butter. If not baking right away, prepared fish can be refrigerated, uncovered, for up to 3 or 4 hours. Bake in centre of preheated oven for 10 to 12 min. or until fish flakes easily.
Per Serving: 300 calories, 38.3 g protein, 1.8 mg iron, 51 g calcium.