Directions:
- In a large bowl, combine oil and pepper. Cut potatoes lengthwise into 1/2-in. strips. Add to oil mixture; toss to coat. Place on a 15-in. x 10-in. x 1-in. baking pan that has been coated with cooking spray. Bake, uncovered, at 425° for 25-30 minutes or until golden brown and crisp.
- Meanwhile, combine flour and pepper in a shallow dish. In a second dish, beat egg substitute and water. In a third dish, combine cornflakes, cheese and cayenne. Dredge fish in flour, then dip in egg mixture and roll in crumb mixture.
- Place on a baking sheet that has been coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Serve with chips and tartar sauce if desired. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 599.01 Kcal (2508 kJ) | ||
| Calories from fat | 87.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.7g | 15% | |
|---|---|---|---|
| Cholesterol | 146.91mg | 49% | |
| Sodium | 492.47mg | 21% | |
| Potassium | 440.83mg | 9% | |
| Total Carbs | 88.87g | 30% | |
| Sugars | 5.65g | 23% | |
| Dietary Fiber | 3.54g | 14% | |
| Protein | 34.61g | 69% | |
| Vitamin C | 13.3mg | 22% | |
| Iron | 6mg | 34% | |
| Calcium | 112.9mg | 11% | |
| Amount Per 100 g | |||
| Calories | 168.39 Kcal (705 kJ) | ||
| Calories from fat | 24.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.73g | 15% | |
|---|---|---|---|
| Cholesterol | 41.3mg | 49% | |
| Sodium | 138.44mg | 21% | |
| Potassium | 123.93mg | 9% | |
| Total Carbs | 24.98g | 30% | |
| Sugars | 1.59g | 23% | |
| Dietary Fiber | 1g | 14% | |
| Protein | 9.73g | 69% | |
| Vitamin C | 3.7mg | 22% | |
| Iron | 1.7mg | 34% | |
| Calcium | 31.7mg | 11% | |
* 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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