Directions:
- In a large bowl, combine oil and pepper. Cut potatoes lengthwise into 1/2-in. strips. Add to oil mixture; toss to coat.
- Place on a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 425° for 25-30 minutes or until golden brown and crisp.
- Meanwhile, in a shallow bowl, combine flour and pepper. In a second shallow bowl, beat egg and water. In a third bowl, combine the cornflakes, cheese and cayenne. Dredge fish in flour, then dip in egg mixture and coat with crumb mixture.
- Place on a baking sheet coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Serve with chips and tartar sauce if desired. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 549.08 Kcal (2299 kJ) | ||
| Calories from fat | 79.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.88g | 14% | |
|---|---|---|---|
| Cholesterol | 103.24mg | 34% | |
| Sodium | 389.79mg | 16% | |
| Potassium | 345.99mg | 7% | |
| Total Carbs | 85.73g | 29% | |
| Sugars | 2.4g | 10% | |
| Dietary Fiber | 3.54g | 14% | |
| Protein | 27.76g | 56% | |
| Vitamin C | 13.1mg | 22% | |
| Iron | 5.8mg | 32% | |
| Calcium | 70.9mg | 7% | |
| Amount Per 100 g | |||
| Calories | 156.02 Kcal (653 kJ) | ||
| Calories from fat | 22.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.52g | 14% | |
|---|---|---|---|
| Cholesterol | 29.34mg | 34% | |
| Sodium | 110.76mg | 16% | |
| Potassium | 98.31mg | 7% | |
| Total Carbs | 24.36g | 29% | |
| Sugars | 0.68g | 10% | |
| Dietary Fiber | 1.01g | 14% | |
| Protein | 7.89g | 56% | |
| Vitamin C | 3.7mg | 22% | |
| Iron | 1.7mg | 32% | |
| Calcium | 20.1mg | 7% | |
* 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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