Directions:
- Preheat oven to 425°.
- Combine the dressing and egg whites in a small bowl, and stir well with a whisk. Combine the cornmeal, cheese, flour, pepper, and salt in a shallow dish. Dip fish in egg white mixture; dredge in cornmeal mixture.
- Place fish on a baking sheet coated with cooking spray; bake at 425° for 12 minutes on each side or until lightly browned and fish flakes easily when tested with a fork. Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 145.28 Kcal (608 kJ) | ||
| Calories from fat | 61.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.84g | 11% | |
|---|---|---|---|
| Cholesterol | 16.53mg | 6% | |
| Sodium | 253.84mg | 11% | |
| Potassium | 80.88mg | 2% | |
| Total Carbs | 13.19g | 4% | |
| Sugars | 0.66g | 3% | |
| Dietary Fiber | 1.21g | 5% | |
| Protein | 7.94g | 16% | |
| Vitamin C | 4.4mg | 7% | |
| Iron | 0.5mg | 3% | |
| Calcium | 26.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 189.24 Kcal (792 kJ) | ||
| Calories from fat | 80.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.9g | 11% | |
|---|---|---|---|
| Cholesterol | 21.54mg | 6% | |
| Sodium | 330.67mg | 11% | |
| Potassium | 105.36mg | 2% | |
| Total Carbs | 17.18g | 4% | |
| Sugars | 0.87g | 3% | |
| Dietary Fiber | 1.57g | 5% | |
| Protein | 10.35g | 16% | |
| Vitamin C | 5.8mg | 7% | |
| Iron | 0.7mg | 3% | |
| Calcium | 34.2mg | 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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