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Prep Time: 10 Minutes Cook Time: 20 Minutes |
Ready In: 30 Minutes Servings: 4 |
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WF - Gluten-Free, Dairy-Free This crunchy, gluten-free fish recipe is a tasty, homemade alternative for frozen fish sticks. Corn flakes, naturally sweetened with fruit juice, help brown the fish with less fat, and a tinge of ginger adds a hint of exotic flavor. If you wish, prepare ahead by freezing individually cooked and cooled pieces on a sheet pan until solid. Then transfer to a freezer storage container to keep on hand for a quick, heat and serve dinner. Nutrition Info Per Serving (6.5 oz/182-wt.): 280 calories (90 from fat), 10g total fat, 0g saturated fat, 0g dietary fiber, 36g protein, 9g carbohydrate (less than 1g dietary fiber, 1g sugar), 100mg cholesterol, 330mg sodium Ingredients:
1 1/2 cups corn flakes (fruit-juice sweetened) |
1/4 teaspoon sea salt (to taste) |
1/4 teaspoon paprika |
1/4 teaspoon ground ginger |
4 white fish fillets (6 ounces each) |
olive oil or canola oil cooking spray |
Directions:
1. Preheat oven to 375°F.
2. Put cornflakes in a blender and pulverize until completely crushed. Combine corn flake crumbs, salt, paprika and ginger in a wide, shallow bowl or pie plate.
3. Press fish into corn flake mixture, turning to cover all sides completely. Arrange fish pieces on a parchment-lined or oil-sprayed baking sheet, at least 2 apart. Spray lightly with oil.
4. Bake for 8–10 minutes until top begins to brown, then turn and bake an additional 5–7 minutes, or until fish is done.
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