David gave me a complete nutritional and physical evaluation to determine where I needed to be. I began the diet and nutritional supplements immediately as well as weight training three times a week. This was a radical change for this couch potato!
Sharon W.

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.