Directions:
- Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
- Pre-heat oven to 500 degrees.
- Stir together the bread crumbs, corn meal, celery salt, and red pepper. Add the canola oil (or peanut oil) to this mix and blend with a fork. Set aside.
- In a small bowl, beat the water and egg white together and then brush one side of each fillet with the egg white. Dip each fillet in the bread crumb mixture on the egg white side.
- Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
- Bake, uncovered, for 6-8 minutes for each 1/2 thickness of fish, or, until the fish flakes easily with a fork.
- Serve with a lemon wedge on the side.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 161.82 Kcal (678 kJ) | ||
| Calories from fat | 82.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.11g | 14% | |
|---|---|---|---|
| Cholesterol | 0.06mg | 0% | |
| Sodium | 230.62mg | 10% | |
| Potassium | 223.41mg | 5% | |
| Total Carbs | 11.51g | 4% | |
| Sugars | 0.98g | 4% | |
| Dietary Fiber | 2.6g | 10% | |
| Protein | 8.75g | 17% | |
| Vitamin C | 4mg | 7% | |
| Iron | 1.1mg | 6% | |
| Calcium | 40.1mg | 4% | |
| Amount Per 100 g | |||
| Calories | 272.59 Kcal (1141 kJ) | ||
| Calories from fat | 138.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.35g | 14% | |
|---|---|---|---|
| Cholesterol | 0.09mg | 0% | |
| Sodium | 388.48mg | 10% | |
| Potassium | 376.32mg | 5% | |
| Total Carbs | 19.39g | 4% | |
| Sugars | 1.65g | 4% | |
| Dietary Fiber | 4.38g | 10% | |
| Protein | 14.73g | 17% | |
| Vitamin C | 6.8mg | 7% | |
| Iron | 1.8mg | 6% | |
| Calcium | 67.5mg | 4% | |
* 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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