Directions:
- Preheat oven to 375 ° F.
- Place flour on a paper plate. Empty package of potato flakes in another paper plate. Combine eggs and mustard in a shallow bowl. Line a shallow baking pan with non-stick foil. Heat oil in a large sauté pan or skillet over medium heat. Season fillets with salt and pepper and any other seasoning desired.
- Dredge fillets first with flour, dip in egg mixture and then in potato flakes. Add fish to pan and cook about 2 minutes per side (until golden). Transfer fish to baking pan and place into oven for about 4 minutes, or until cooked through.
- Serve with sauce of choice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 67.95 Kcal (284 kJ) | ||
| Calories from fat | 42.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.7g | 7% | |
|---|---|---|---|
| Cholesterol | 163.68mg | 55% | |
| Sodium | 147.66mg | 6% | |
| Potassium | 71.08mg | 2% | |
| Total Carbs | 0.82g | 0% | |
| Sugars | 0.08g | 0% | |
| Dietary Fiber | 0.23g | 1% | |
| Protein | 6.02g | 12% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 1mg | 6% | |
| Calcium | 29mg | 3% | |
| Amount Per 100 g | |||
| Calories | 131.93 Kcal (552 kJ) | ||
| Calories from fat | 82.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.13g | 7% | |
|---|---|---|---|
| Cholesterol | 317.79mg | 55% | |
| Sodium | 286.7mg | 6% | |
| Potassium | 138mg | 2% | |
| Total Carbs | 1.58g | 0% | |
| Sugars | 0.15g | 0% | |
| Dietary Fiber | 0.44g | 1% | |
| Protein | 11.69g | 12% | |
| Vitamin C | 0.3mg | 0% | |
| Iron | 2mg | 6% | |
| Calcium | 56.3mg | 3% | |
* 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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