Directions:
- In a shallow bowl, combine the flour, cornmeal, salt, paprika and pepper. In another shallow bowl, beat egg whites and milk. Coat fish with cornmeal mixture, then dip into egg white mixture. Coat fish again in cornmeal mixture.
- In a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray, arrange fish in a single layer. Sprinkle with cheese.
- Bake, uncovered, at 425° for 8-10 minutes or until fish flakes easily with a fork. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 281.41 Kcal (1178 kJ) | ||
| Calories from fat | 36.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.06g | 6% | |
|---|---|---|---|
| Cholesterol | 74.45mg | 25% | |
| Sodium | 1121.58mg | 47% | |
| Potassium | 350.15mg | 7% | |
| Total Carbs | 33.66g | 11% | |
| Sugars | 3.54g | 14% | |
| Dietary Fiber | 0.71g | 3% | |
| Protein | 24.87g | 50% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 0.3mg | 2% | |
| Calcium | 65.2mg | 7% | |
| Amount Per 100 g | |||
| Calories | 115.63 Kcal (484 kJ) | ||
| Calories from fat | 15.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.67g | 6% | |
|---|---|---|---|
| Cholesterol | 30.59mg | 25% | |
| Sodium | 460.84mg | 47% | |
| Potassium | 143.87mg | 7% | |
| Total Carbs | 13.83g | 11% | |
| Sugars | 1.45g | 14% | |
| Dietary Fiber | 0.29g | 3% | |
| Protein | 10.22g | 50% | |
| Iron | 0.1mg | 2% | |
| Calcium | 26.8mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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