Directions:
- Preheat oven to 450 degrees F. Lightly spray a baking sheet with with non-stick cooking spray.
- Scrub potatoes and slice potatoes lengthwise into wedges. Arrange the potato wedges on one side, leaving enough room for the fish fillets, and spray them with cooking spray. Bake for approximately 15 to 20 minutes or until golden brown and tender.
- While potatoes are baking, combine flour, bread crumbs and pepper in a shallow bowl.
- In another shallow bowl, lightly beat the egg white. Dip the fish fillets in the egg white, then coat both sides with the flour mixture. Transfer the prepared fish fillets to the baking sheet, alongside the potatoes; continue to cook for approximately 10 minutes more or until a meat thermometer inserted in the fish fillets registers an internal temperature of 145 degrees F. Remove from oven and serve.
- Makes 4 servings (4-ounce serving of fish, 4-ounce serving of potatoes).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1131.05 Kcal (4735 kJ) | ||
| Calories from fat | 24.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.75g | 4% | |
|---|---|---|---|
| Cholesterol | 213.15mg | 71% | |
| Sodium | 3139.36mg | 131% | |
| Potassium | 2814.71mg | 60% | |
| Total Carbs | 174.38g | 58% | |
| Sugars | 20.91g | 84% | |
| Dietary Fiber | 17.29g | 69% | |
| Protein | 91.59g | 183% | |
| Vitamin C | 9.1mg | 15% | |
| Vitamin A | 4.5mg | 151% | |
| Iron | 11.5mg | 64% | |
| Calcium | 264.2mg | 26% | |
| Amount Per 100 g | |||
| Calories | 107.39 Kcal (450 kJ) | ||
| Calories from fat | 2.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.26g | 4% | |
|---|---|---|---|
| Cholesterol | 20.24mg | 71% | |
| Sodium | 298.08mg | 131% | |
| Potassium | 267.26mg | 60% | |
| Total Carbs | 16.56g | 58% | |
| Sugars | 1.99g | 84% | |
| Dietary Fiber | 1.64g | 69% | |
| Protein | 8.7g | 183% | |
| Vitamin C | 0.9mg | 15% | |
| Vitamin A | 0.4mg | 151% | |
| Iron | 1.1mg | 64% | |
| Calcium | 25.1mg | 26% | |
* 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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