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. Yield: 6 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 246.89 Kcal (1034 kJ) | ||
| Calories from fat | 5.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.61g | 1% | |
|---|---|---|---|
| Cholesterol | 11.33mg | 4% | |
| Sodium | 260.15mg | 11% | |
| Potassium | 77.61mg | 2% | |
| Total Carbs | 49.82g | 17% | |
| Sugars | 2.59g | 10% | |
| Dietary Fiber | 1.37g | 5% | |
| Protein | 9.61g | 19% | |
| Vitamin C | 13mg | 22% | |
| Iron | 5.8mg | 32% | |
| Calcium | 7.7mg | 1% | |
| Amount Per 100 g | |||
| Calories | 204.4 Kcal (856 kJ) | ||
| Calories from fat | 4.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.5g | 1% | |
|---|---|---|---|
| Cholesterol | 9.38mg | 4% | |
| Sodium | 215.37mg | 11% | |
| Potassium | 64.26mg | 2% | |
| Total Carbs | 41.25g | 17% | |
| Sugars | 2.15g | 10% | |
| Dietary Fiber | 1.14g | 5% | |
| Protein | 7.96g | 19% | |
| Vitamin C | 10.8mg | 22% | |
| Iron | 4.8mg | 32% | |
| Calcium | 6.4mg | 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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