Sole Mozzarella

Directions

1. 1
   Pour the egg substitute into a shallow medium bowl.
2. 2
   Put the bread crumbs on a plate.
3. 3
   Cut a piece of wax paper about 12 inches long.
4. 4
   Set the bowl, plate, and wax paper in a row assembly-line fashion.
5. 5
   Dip one piece of fish in the egg substitute, turning to coat.
6. 6
   Dip in the bread crumbs, turning to coat and shaking off any excess.
7. 7
   Put the fish on the wax paper.
8. 8
   Repeat with the remaining fish.
9. 9
   Lightly spray a large skillet with cooking spray.
10. 10
    Heat over medium heat.
11. 11
    Place the fish in the skillet.
12. 12
    Cook for 3 minutes.
13. 13
    Turn over.
14. 14
    Cook for 2 minutes.
15. 15
    Reduce the heat to low.
16. 16
    In a medium bowl, stir together the tomato sauce, garlic, and Italian seasoning.
17. 17
    Pour over the fish.
18. 18
    Cook, covered, for 2 minutes.
19. 19
    Sprinkle with the mozzarella and cook, covered, for 2 minutes, or until the fish flakes easily when tested with a fork.
20. 20
    Sprinkle with the parsley.
21. 21
    (Per Serving)
22. 22
    Calories: 248
23. 23
    Total Fat: 2.5g
24. 24
    Saturated: 0.5g
25. 25
    Trans: 0.0g
26. 26
    Polyunsaturated: 1.0g
27. 27
    Monounsaturated: 0.5g
28. 28
    Cholesterol: 56mg
29. 29
    Sodium: 416mg
30. 30
    Carbohydrates: 23g
31. 31
    Fiber: 3g
32. 32
    Sugars: 6g
33. 33
    Protein: 33g
34. 34
    Dietary Exchanges
35. 35
    1 Starch
36. 36
    1 Vegetable
37. 37
    3 1/2 Very Lean Meat