Directions:
- Preheat oven to broil.
- Stir together first 4 ingredients in a large shallow bowl or pie plate.
- Whisk together mayonnaise and Worcestershire sauce in a small bowl. Brush mayonnaise mixture onto both sides of fish fillets.
- Sprinkle 1/4 teaspoon Cajun seasoning onto 1 side of each fillet.
- Dredge fillets in cornflake mixture; transfer to a wire rack coated with cooking spray. Place wire rack in an aluminum foil lined pan.
- Broil 6 inches from heat 6 minutes on each side or until golden brown and fish flakes with a fork.
- Sprinkle with parsley. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 290.05 Kcal (1214 kJ) | ||
| Calories from fat | 186.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.74g | 32% | |
|---|---|---|---|
| Cholesterol | 37.64mg | 13% | |
| Sodium | 572.1mg | 24% | |
| Potassium | 149.94mg | 3% | |
| Total Carbs | 14.52g | 5% | |
| Sugars | 1.38g | 6% | |
| Dietary Fiber | 0.6g | 2% | |
| Protein | 10.64g | 21% | |
| Vitamin C | 2.7mg | 4% | |
| Iron | 0.9mg | 5% | |
| Calcium | 147.8mg | 15% | |
| Amount Per 100 g | |||
| Calories | 391.65 Kcal (1640 kJ) | ||
| Calories from fat | 252.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 28g | 32% | |
|---|---|---|---|
| Cholesterol | 50.83mg | 13% | |
| Sodium | 772.48mg | 24% | |
| Potassium | 202.46mg | 3% | |
| Total Carbs | 19.61g | 5% | |
| Sugars | 1.86g | 6% | |
| Dietary Fiber | 0.81g | 2% | |
| Protein | 14.36g | 21% | |
| Vitamin C | 3.6mg | 4% | |
| Iron | 1.2mg | 5% | |
| Calcium | 199.5mg | 15% | |
* 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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