I am so happy with my appearance now and the amazing changes that have taken place in my body. With David's guidance and support, I went from being a "skinny fat" to a healthy and lean 16% body fat at the age of 47. I am so thankful to David for showing me the right way to achieve the body I want, and look forward to a healthy and lean body forever!
Susan S.

Low Fat Breaded Fish

Here’s a low fat version of fried fish. Simply coat white fish filets in breadcrumbs and bake in hot oven. Serve with 1 cup of rice or baked potato. Also serve with either steamed veggies and/or a mixed green salad (fat free dressing ).

Prep Time: 10 minutes

Cook Time: 10 minutes


  • 1 ¼ pounds of white fish, such as cod, halibut or tilapia
  • 2-3 egg whites lightly beaten
  • 1 ½ cups breadcrumbs
  • 1 tsp dried mixed herbs
  • 1 tsp paprika Freshly ground black pepper


Preheat oven to 450 degrees. Place a large cookie sheet coated with nonstick cooking spray in oven. Meanwhile put lightly beaten egg whites into a small bowl, then combine breadcrumbs, herbs, paprika, and pepper in a large shallow bowl. Remove cookie sheet from oven. Dip the fish first into the egg whites and then into the breadcrumb mixture and on to the cookie sheet. Repeat with each piece of fish Bake for 8-10 minutes, turning once, until fish is cooked through. Condiments for fish: Fresh lemon wedge and Kraft fat free tarter sauce.