To prepare this Italian specialty with a fraction of the usual saturated fat and cholesterol, just use egg substitute and low-fat mozzarella cheese. It’s as simple as that.

　　

Ingredients

serves 4, 3 ounces fish per serving

　　3/4 cup egg substitute

　　3/4 cup plain dry bread crumbs

　　4 mild thin fish fillets, such as sole (about 4 ounces each), rinsed and patted dry

　　Cooking spray

　　12 ounces canned no-salt-added tomato sauce

　　1/2 teaspoon bottled minced garlic or 1 medium garlic clove, minced

　　1/4 teaspoon dried Italian seasoning, crumbled

　　1/3 cup shredded low-fat mozzarella cheese (about 1 1/2 ounces)

　　1 tablespoon snipped fresh parsley (Italian, or flat-leaf, preferred)

　　

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.

　　

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

　　American Heart Association Quick & Easy Meals