Weight Loss Surgery Cookbook

202 Part II: Now You’re Cooking! Healthy and Hearty Dishes

Parmesan Baked Haddock

Haddock is a popular fish and can be found fresh, frozen, or smoked. Rather than

buying prebreaded haddock from the freezer section, buy fresh fish and coat it yourself

for a more flavorful meal. Even though it’s baked, not fried, it still comes out crispy.

Stage: Soft foods

Preparation time: 10 minutes

Cooking time: 20 minutes

Yield: 4 servings (4 ounces each)

(^1) ⁄ 2 cup all-purpose flour
1 pound haddock fillets cut into 4 equal pieces
1 egg white
4 teaspoons grated Parmesan cheese
(^1) ⁄ 4 teaspoon salt
(^1) ⁄ 4 teaspoon pepper
(^1) ⁄ 2 teaspoon paprika
1 Preheat the oven to 375 degrees. Put the flour in a shallow bowl or small plate and coat
fish on each side with flour.
2 Beat egg white in a bowl with a fork until foamy. Dip fish on each side in egg white.
3 Spray a baking sheet with nonstick cooking spray. Place fish on the baking sheet and
sprinkle evenly with Parmesan cheese, salt, pepper, and paprika.
4 Bake for 15 to 20 minutes, or until fish is browned and flakes easily with a fork.
Per serving: Calories 120 (From Fat 20); Fat 2g (Saturated 0g); Cholesterol 65mg; Sodium 260mg; Carbohydrate 2g
(Dietary Fiber 0g); Protein 23g; Sugar 0g.
Italian Halibut
Imagine fresh mushrooms, black olives, and tomato sauce baked to perfection with
halibut (or just take a look at the photo in the color section). Now open your eyes and
get ready to make this tasty, awesome dish. This firm white fish has a delicate flavor
that makes its taste appealing to many people. Because this recipe is ready for the oven
in a jiffy, it’s perfect for a weeknight dinner.