Directions:
- Preheat oven to 500.
- Let fish thaw if it's frozen.
- After thawing, rinse and pat dry.
- Spray baking pan with nonstick spray.
- Mix together bread crumbs, cornmeal and lemon pepper.
- Add the oil, tossing mixture to combine.
- Dip ONE side of fish fillet into the beaten egg white, then dredge through the bread crumb mixture (just the one side).
- Place fish, coating side up, on the baking pan.
- Bake, uncovered for 6 to 8 minutes for each 1/2 inch thickness of fish, or until it flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 146.76 Kcal (614 kJ) | ||
| Calories from fat | 68.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.6g | 12% | |
|---|---|---|---|
| Cholesterol | 8.14mg | 3% | |
| Sodium | 213.84mg | 9% | |
| Potassium | 104.11mg | 2% | |
| Total Carbs | 14.27g | 5% | |
| Sugars | 1.33g | 5% | |
| Dietary Fiber | 0.97g | 4% | |
| Protein | 5.34g | 11% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 0.7mg | 4% | |
| Calcium | 18.5mg | 2% | |
| Amount Per 100 g | |||
| Calories | 284.09 Kcal (1189 kJ) | ||
| Calories from fat | 132.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.71g | 12% | |
|---|---|---|---|
| Cholesterol | 15.76mg | 3% | |
| Sodium | 413.92mg | 9% | |
| Potassium | 201.53mg | 2% | |
| Total Carbs | 27.63g | 5% | |
| Sugars | 2.57g | 5% | |
| Dietary Fiber | 1.87g | 4% | |
| Protein | 10.33g | 11% | |
| Vitamin C | 0.3mg | 0% | |
| Iron | 1.4mg | 4% | |
| Calcium | 35.9mg | 2% | |
* 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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