Sole Mozzarella

• 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)

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

egg substitute, bread crumbs, thin fish, cooking spray, salt, garlic, italian seasoning, mozzarella cheese, parsley

Taken from www.epicurious.com/recipes/food/views/sole-mozzarella-375682 (may not work)