Directions:
- Preheat oven to 450 degrees.
- Sift or stir flour, salt and pepper together in a shallow dish, and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.
- To bread fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
- Spray a shallow baking dish with non-stick cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking.
- Bake for 10-15 minutes, or until fish flakes easily with fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 148.52 Kcal (622 kJ) | ||
| Calories from fat | 22.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.54g | 4% | |
|---|---|---|---|
| Cholesterol | 56.69mg | 19% | |
| Sodium | 160.82mg | 7% | |
| Potassium | 372.62mg | 8% | |
| Total Carbs | 7.36g | 2% | |
| Sugars | 0.27g | 1% | |
| Dietary Fiber | 0.48g | 2% | |
| Protein | 24.44g | 49% | |
| Iron | 1.4mg | 8% | |
| Calcium | 16.4mg | 2% | |
| Amount Per 100 g | |||
| Calories | 108.4 Kcal (454 kJ) | ||
| Calories from fat | 16.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.85g | 4% | |
|---|---|---|---|
| Cholesterol | 41.38mg | 19% | |
| Sodium | 117.38mg | 7% | |
| Potassium | 271.98mg | 8% | |
| Total Carbs | 5.37g | 2% | |
| Sugars | 0.2g | 1% | |
| Dietary Fiber | 0.35g | 2% | |
| Protein | 17.84g | 49% | |
| Iron | 1mg | 8% | |
| Calcium | 12mg | 2% | |
* 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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