Directions:
- • In a shallow dish, combine the cornflakes, seasoned pepper and salt. In another shallow dish, beat egg whites and water. In a third shallow bowl, add flour. Coat fish with flour; dip in egg white mixture, then roll in cornflake mixture.
- • Place on a baking sheet coated with cooking spray. Bake at 425° for 9-11 minutes or until fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 192.58 Kcal (806 kJ) | ||
| Calories from fat | 5.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.66g | 1% | |
|---|---|---|---|
| Cholesterol | 11.33mg | 4% | |
| Sodium | 260.25mg | 11% | |
| Potassium | 83.19mg | 2% | |
| Total Carbs | 37.79g | 13% | |
| Sugars | 2.59g | 10% | |
| Dietary Fiber | 1.53g | 6% | |
| Protein | 8.8g | 18% | |
| Vitamin C | 13mg | 22% | |
| Iron | 5.8mg | 32% | |
| Calcium | 8.5mg | 1% | |
| Amount Per 100 g | |||
| Calories | 199.73 Kcal (836 kJ) | ||
| Calories from fat | 6.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.68g | 1% | |
|---|---|---|---|
| Cholesterol | 11.75mg | 4% | |
| Sodium | 269.91mg | 11% | |
| Potassium | 86.27mg | 2% | |
| Total Carbs | 39.2g | 13% | |
| Sugars | 2.69g | 10% | |
| Dietary Fiber | 1.59g | 6% | |
| Protein | 9.13g | 18% | |
| Vitamin C | 13.5mg | 22% | |
| Iron | 6.1mg | 32% | |
| Calcium | 8.8mg | 1% | |
* 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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