Directions:
- Seasoning; Combine all ingredients in medium bowl.
- Toss gently with spoon until well-blended.
- Store in an airtight container in a cool, dry, dark place for up to six months.
- Heat oven to 400 degrees.
- Select three pie plates or similar dishes with shallow sides.
- In the first dish, place flour.
- In the second, place egg white.
- In the third, place cereal mixed with herb seasoning.
- Rinse fish and pat dry.
- Dredge filet with flour, turning to coat both sides.
- Shake off excess.
- Then place it in the egg whites, again coating both sides.
- Finally, put it in the cereal-seasoning mixture, turning to coat both sides.
- Repeat for each fillet.
- Lay filets on ungreased baking sheet.
- Bake until fish is no longer translucent, allowing about 10 minutes per inch thickness at the thickest point.
- Serve with lemon wedge.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 287.32 Kcal (1203 kJ) | ||
| Calories from fat | 21.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.35g | 4% | |
|---|---|---|---|
| Cholesterol | 1.36mg | 0% | |
| Sodium | 38.39mg | 2% | |
| Potassium | 372.99mg | 8% | |
| Total Carbs | 58.47g | 19% | |
| Sugars | 0.94g | 4% | |
| Dietary Fiber | 8.16g | 33% | |
| Protein | 11.55g | 23% | |
| Vitamin C | 5.7mg | 10% | |
| Iron | 6.3mg | 35% | |
| Calcium | 173.7mg | 17% | |
| Amount Per 100 g | |||
| Calories | 271.92 Kcal (1138 kJ) | ||
| Calories from fat | 19.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.22g | 4% | |
|---|---|---|---|
| Cholesterol | 1.29mg | 0% | |
| Sodium | 36.33mg | 2% | |
| Potassium | 353mg | 8% | |
| Total Carbs | 55.33g | 19% | |
| Sugars | 0.89g | 4% | |
| Dietary Fiber | 7.72g | 33% | |
| Protein | 10.93g | 23% | |
| Vitamin C | 5.4mg | 10% | |
| Iron | 6mg | 35% | |
| Calcium | 164.4mg | 17% | |
* 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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