Directions:
- Preheat oven to 400 degrees.
- Combine first six ingredients in a shallow dish.
- Place egg whites in another shallow dish.
- Place cornflakes in another shallow dish.
- Dredge fish strips in flour mixture, then egg whites, then corn flakes.
- Place on baking sheet coated with cooking spray.
- When all the strips are done, spray them lightly on top with cooking spray.
- Bake for 10 minutes, turning after the first five minutes.
- Combine hot sauce, pepper sauce, and Worcestershire in a pan; bring to a boil.
- Reduce heat, simmer for 1 minute.
- Add butter, stirring to incorporate.
- Drizzle hot sauce over cooked fish.
- Serve with ranch dressing and veggie sticks.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 513.87 Kcal (2151 kJ) | ||
| Calories from fat | 305.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 33.96g | 52% | |
|---|---|---|---|
| Cholesterol | 98.02mg | 33% | |
| Sodium | 1600.03mg | 67% | |
| Potassium | 508.53mg | 11% | |
| Total Carbs | 26.02g | 9% | |
| Sugars | 1.7g | 7% | |
| Dietary Fiber | 2.38g | 10% | |
| Protein | 24.35g | 49% | |
| Vitamin C | 16mg | 27% | |
| Iron | 2.1mg | 12% | |
| Calcium | 84.7mg | 8% | |
| Amount Per 100 g | |||
| Calories | 252.98 Kcal (1059 kJ) | ||
| Calories from fat | 150.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.72g | 52% | |
|---|---|---|---|
| Cholesterol | 48.26mg | 33% | |
| Sodium | 787.71mg | 67% | |
| Potassium | 250.35mg | 11% | |
| Total Carbs | 12.81g | 9% | |
| Sugars | 0.83g | 7% | |
| Dietary Fiber | 1.17g | 10% | |
| Protein | 11.99g | 49% | |
| Vitamin C | 7.9mg | 27% | |
| Iron | 1.1mg | 12% | |
| Calcium | 41.7mg | 8% | |
* 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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