Directions:
- Preheat oven to 325 degrees.
- Warm oil in a small saucepan over medium-high heat, saute onion and garlic until tender, about 3 minutes.
- Add tomatoes, chili powder and red pepper, bring to a boil.
- Reduce heat; cover and simmer 15 minutes, stir occasionally.
- In shallow dish, beat egg white and milk until it begins to foam.
- Place corn meal on wax paper, dip fillets in egg mixture, then in corn meal.
- Spray a 13 x 9 in baking dish with non-stick cooking spary and place fillets in dish.
- Pour sauce over fish, sprinkle with cheese and bake about 20 minutes or until fish flakes easily.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 345.87 Kcal (1448 kJ) | ||
| Calories from fat | 111.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.41g | 19% | |
|---|---|---|---|
| Cholesterol | 92.36mg | 31% | |
| Sodium | 698.39mg | 29% | |
| Potassium | 383.3mg | 8% | |
| Total Carbs | 14.64g | 5% | |
| Sugars | 1.19g | 5% | |
| Dietary Fiber | 1.54g | 6% | |
| Protein | 29.18g | 58% | |
| Vitamin C | 1.3mg | 2% | |
| Iron | 0.6mg | 3% | |
| Calcium | 282.1mg | 28% | |
| Amount Per 100 g | |||
| Calories | 142.33 Kcal (596 kJ) | ||
| Calories from fat | 45.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.11g | 19% | |
|---|---|---|---|
| Cholesterol | 38.01mg | 31% | |
| Sodium | 287.4mg | 29% | |
| Potassium | 157.73mg | 8% | |
| Total Carbs | 6.03g | 5% | |
| Sugars | 0.49g | 5% | |
| Dietary Fiber | 0.63g | 6% | |
| Protein | 12.01g | 58% | |
| Vitamin C | 0.6mg | 2% | |
| Iron | 0.2mg | 3% | |
| Calcium | 116.1mg | 28% | |
* 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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