Directions:
- Preheat the oven to 400 degrees F.
- Divide the fish into 4 even pieces.
- Pour the cornflake crumbs, bread crumbs, and the spices into a shallow, wide bowl and mix.
- Beat the egg whites in a separate bowl and dip each piece of fish into the egg and then into the crumb mixture to coat. Repeat for each piece of fish.
- Use non-stick cooking spray to coat a baking sheet and place the fish on the sheet and bake for 8-10 minutes, until done. Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 344.93 Kcal (1444 kJ) | ||
| Calories from fat | 4.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.47g | 1% | |
|---|---|---|---|
| Cholesterol | 53.36mg | 18% | |
| Sodium | 1163.4mg | 48% | |
| Potassium | 393.72mg | 8% | |
| Total Carbs | 55.54g | 19% | |
| Sugars | 4.66g | 19% | |
| Dietary Fiber | 2.69g | 11% | |
| Protein | 24.03g | 48% | |
| Vitamin C | 1.6mg | 3% | |
| Iron | 0.6mg | 3% | |
| Calcium | 28.6mg | 3% | |
| Amount Per 100 g | |||
| Calories | 172.9 Kcal (724 kJ) | ||
| Calories from fat | 2.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.24g | 1% | |
|---|---|---|---|
| Cholesterol | 26.75mg | 18% | |
| Sodium | 583.17mg | 48% | |
| Potassium | 197.36mg | 8% | |
| Total Carbs | 27.84g | 19% | |
| Sugars | 2.33g | 19% | |
| Dietary Fiber | 1.35g | 11% | |
| Protein | 12.05g | 48% | |
| Vitamin C | 0.8mg | 3% | |
| Iron | 0.3mg | 3% | |
| Calcium | 14.3mg | 3% | |
* 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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