Directions:
- Mix the powdered milk with enough water to equal 1/2 cup
- Rinse fish and place in a shallow dish or pie pan, pour milk over fish
- Allow fish to soak in the milk for approximately 1 hour
- Mix the cornflake crumbs, cashews, parsley, lemon zest, salt, cardamom, coriander, paprika and cayenne pepper together in a shallow dish or plate
- Prepare a broiler pan by spraying with non-stick cooking spray and set aside
- Preheat oven to 450 degrees
- While oven is preheating, heat the 1 tablespoon of olive oil in a non-stick saute pan
- When oil is warmed, add the onion rings and saute, stirring frequently until onions are browned and crispy, approximately 15 to 20 minutes
- Dredge the fish in the crumb mixture, pressing down slightly to coat, turn and repeat making sure fish is covered in crumbs
- Place the fish fillets on the broiler pan, sprinkle with a few grinds of fresh black pepper and put in the upper third of the preheated oven
- Bake for 10 to 12 minutes or until fish is opaque throughout when tested and crust is golden brown
- Divide the crispy onions onto 4 individual plates, top each with a cooked fish fillet and lemon wedge
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 201.56 Kcal (844 kJ) | ||
| Calories from fat | 70.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.87g | 12% | |
|---|---|---|---|
| Cholesterol | 24.3mg | 8% | |
| Sodium | 490.7mg | 20% | |
| Potassium | 168.05mg | 4% | |
| Total Carbs | 23.29g | 8% | |
| Sugars | 4.49g | 18% | |
| Dietary Fiber | 1.71g | 7% | |
| Protein | 9.39g | 19% | |
| Vitamin C | 7.9mg | 13% | |
| Iron | 0.9mg | 5% | |
| Calcium | 52.8mg | 5% | |
| Amount Per 100 g | |||
| Calories | 202.75 Kcal (849 kJ) | ||
| Calories from fat | 71.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.91g | 12% | |
|---|---|---|---|
| Cholesterol | 24.44mg | 8% | |
| Sodium | 493.6mg | 20% | |
| Potassium | 169.05mg | 4% | |
| Total Carbs | 23.43g | 8% | |
| Sugars | 4.52g | 18% | |
| Dietary Fiber | 1.72g | 7% | |
| Protein | 9.45g | 19% | |
| Vitamin C | 7.9mg | 13% | |
| Iron | 0.9mg | 5% | |
| Calcium | 53.2mg | 5% | |
* 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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