Directions:
- Preheat oven to 400°.
- Combine first 6 ingredients in a shallow dish, stirring with a whisk. Place egg whites in a shallow dish. Place cornflakes in a shallow dish. Working with 1 fish strip at a time, dredge in flour mixture. Dip in egg whites; dredge in cornflakes. Place on a baking sheet coated with cooking spray. Repeat procedure with remaining fish strips, flour mixture, egg whites, and cornflakes.
- Lightly coat fish strips with cooking spray. Bake at 400° for 10 minutes or until done, turning once.
- Combine hot sauce, pepper sauce, and Worcestershire in a small saucepan; bring to a boil. Reduce heat, and simmer 1 minute. Remove from heat; stir in butter. Drizzle hot sauce mixture over fish. Serve with ranch dressing, celery, and carrots.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 356.34 Kcal (1492 kJ) | ||
| Calories from fat | 86.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.59g | 15% | |
|---|---|---|---|
| Cholesterol | 45.04mg | 15% | |
| Sodium | 882.44mg | 37% | |
| Potassium | 434.9mg | 9% | |
| Total Carbs | 51.98g | 17% | |
| Sugars | 5.79g | 23% | |
| Dietary Fiber | 3.67g | 15% | |
| Protein | 15.28g | 31% | |
| Vitamin C | 25mg | 42% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 7mg | 39% | |
| Calcium | 58.9mg | 6% | |
| Amount Per 100 g | |||
| Calories | 177.27 Kcal (742 kJ) | ||
| Calories from fat | 42.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.77g | 15% | |
|---|---|---|---|
| Cholesterol | 22.41mg | 15% | |
| Sodium | 439mg | 37% | |
| Potassium | 216.35mg | 9% | |
| Total Carbs | 25.86g | 17% | |
| Sugars | 2.88g | 23% | |
| Dietary Fiber | 1.83g | 15% | |
| Protein | 7.6g | 31% | |
| Vitamin C | 12.4mg | 42% | |
| Vitamin A | 0.2mg | 11% | |
| Iron | 3.5mg | 39% | |
| Calcium | 29.3mg | 6% | |
* 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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