Directions:
- Preheat oven to 450F. Set a wire rack on a baking sheet; coat with cooking spray.
- Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
- Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
- Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 440 Kcal (1842 kJ) | ||
| Calories from fat | 36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4g | 6% | |
|---|---|---|---|
| Potassium | 480mg | 10% | |
| Total Carbs | 88g | 29% | |
| Dietary Fiber | 12g | 48% | |
| Protein | 12g | 24% | |
| Iron | 8mg | 44% | |
| Amount Per 100 g | |||
| Calories | 186.44 Kcal (781 kJ) | ||
| Calories from fat | 15.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.69g | 6% | |
|---|---|---|---|
| Potassium | 203.39mg | 10% | |
| Total Carbs | 37.29g | 29% | |
| Dietary Fiber | 5.08g | 48% | |
| Protein | 5.08g | 24% | |
| Iron | 3.4mg | 44% | |
* 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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