Directions:
- Preheat oven to 450°F Set a wire rack on a baking sheet and coat with cooking spray.
- Place breadcrumbs, cereal flakes, lemon zest, garlic powder, paprika, salt and pepper in a food processor or blender and process until finely ground. Transfer to shallow dish.
- Place flour in second shallow dish and egg beaters in a third shallow dish. Dredge each fillet in the flour, dip it in the egg beaters, and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
- Bake until the fish is cooked through and breading is golden brown and crisp, about 10 to 15 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 333.25 Kcal (1395 kJ) | ||
| Calories from fat | 24.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.71g | 4% | |
|---|---|---|---|
| Cholesterol | 102.04mg | 34% | |
| Sodium | 530.16mg | 22% | |
| Potassium | 463.31mg | 10% | |
| Total Carbs | 43.5g | 15% | |
| Sugars | 1.73g | 7% | |
| Dietary Fiber | 3.78g | 15% | |
| Protein | 33.19g | 66% | |
| Vitamin C | 2.3mg | 4% | |
| Iron | 3.5mg | 19% | |
| Calcium | 96.1mg | 10% | |
| Amount Per 100 g | |||
| Calories | 107.79 Kcal (451 kJ) | ||
| Calories from fat | 7.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.88g | 4% | |
|---|---|---|---|
| Cholesterol | 33.01mg | 34% | |
| Sodium | 171.49mg | 22% | |
| Potassium | 149.87mg | 10% | |
| Total Carbs | 14.07g | 15% | |
| Sugars | 0.56g | 7% | |
| Dietary Fiber | 1.22g | 15% | |
| Protein | 10.74g | 66% | |
| Vitamin C | 0.7mg | 4% | |
| Iron | 1.1mg | 19% | |
| Calcium | 31.1mg | 10% | |
* 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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