Directions:
- Combine the first 5 ingredients in a small bowl, stirring with a whisk.
- Cover and chill.
- Preheat oven to 425 degrees.
- Coat a baking sheet with cooking spray, and spread evenly with oil, and heat in oven for 12 minutes.
- In a shallow dish combine flour and black pepper.
- In another shallow dish, combine 1/2 cup beer, mustard blend, lime juice, egg whites, and egg, and stir until foamy.
- Place panko, pumpkinseeds, cumin, and chipotle pepper in a food processor, and pulse 20 timesor until coarse crumbs form.
- Place panko mixture into a shallow dish.
- Sprinkle fish evenly with salt.
- Working one piece at a time, dredge fishin flour mixture, then dip in egg mixture and dredge in panko mixture until completely covered.
- Remove preheated bsking sheet from oven, place fish on pan, and return to oven, Bake 425 degrees for 15 minutes or until fish flakes easily with fork, turning once.
- Serve with sauce and lime wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 185.84 Kcal (778 kJ) | ||
| Calories from fat | 91.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.14g | 16% | |
|---|---|---|---|
| Cholesterol | 46.6mg | 16% | |
| Sodium | 223.86mg | 9% | |
| Potassium | 221.22mg | 5% | |
| Total Carbs | 12.54g | 4% | |
| Sugars | 0.92g | 4% | |
| Dietary Fiber | 1.32g | 5% | |
| Protein | 10.95g | 22% | |
| Vitamin C | 8.7mg | 15% | |
| Iron | 1.4mg | 8% | |
| Calcium | 32.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 128 Kcal (536 kJ) | ||
| Calories from fat | 62.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.98g | 16% | |
|---|---|---|---|
| Cholesterol | 32.1mg | 16% | |
| Sodium | 154.18mg | 9% | |
| Potassium | 152.36mg | 5% | |
| Total Carbs | 8.64g | 4% | |
| Sugars | 0.63g | 4% | |
| Dietary Fiber | 0.91g | 5% | |
| Protein | 7.54g | 22% | |
| Vitamin C | 6mg | 15% | |
| Iron | 0.9mg | 8% | |
| Calcium | 22.5mg | 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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