Directions:
- Heat oven to 450°F. Spray bottom of 13x9-inch pan with cooking spray. Cut fish crosswise into 2-inch-wide pieces; set aside.
- Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush cereal in food processor).
- In shallow bowl, mix cereal, lemon peel, 1 teaspoon chili powder, 1/4 teaspoon salt and the pepper.
- In another shallow bowl, place milk. Dip fish pieces into milk, then coat with cereal mixture; place in pan. Drizzle oil evenly over fish.
- Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.
- Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro.
- Serve sauce with fish. Lemon wedges if desire
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 296.85 Kcal (1243 kJ) | ||
| Calories from fat | 104.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.56g | 18% | |
|---|---|---|---|
| Cholesterol | 58.36mg | 19% | |
| Sodium | 506.26mg | 21% | |
| Potassium | 602.98mg | 13% | |
| Total Carbs | 47.89g | 16% | |
| Sugars | 1.02g | 4% | |
| Dietary Fiber | 28.25g | 113% | |
| Protein | 30.58g | 61% | |
| Vitamin C | 22.7mg | 38% | |
| Iron | 9.4mg | 52% | |
| Calcium | 253.5mg | 25% | |
| Amount Per 100 g | |||
| Calories | 133.31 Kcal (558 kJ) | ||
| Calories from fat | 46.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.19g | 18% | |
|---|---|---|---|
| Cholesterol | 26.21mg | 19% | |
| Sodium | 227.35mg | 21% | |
| Potassium | 270.79mg | 13% | |
| Total Carbs | 21.51g | 16% | |
| Sugars | 0.46g | 4% | |
| Dietary Fiber | 12.69g | 113% | |
| Protein | 13.73g | 61% | |
| Vitamin C | 10.2mg | 38% | |
| Iron | 4.2mg | 52% | |
| Calcium | 113.9mg | 25% | |
* 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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