Directions:
- Combine egg and milk.
- Then spread flour, cayenne and cheese on a plate.
- Season each fillet with salt and pepper.
- Dip fillet in egg mixture, then in flour mixture, then in corn flakes.
- Place on a baking sheet lightly sprayed with nonstick cooking spray.
- Bake at 450°F, 10 minutes per 1 inch fillet or until fish flakes easily when tested with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 143.02 Kcal (599 kJ) | ||
| Calories from fat | 34.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.79g | 6% | |
|---|---|---|---|
| Cholesterol | 52.41mg | 17% | |
| Sodium | 486.35mg | 20% | |
| Potassium | 127.32mg | 3% | |
| Total Carbs | 16.44g | 5% | |
| Sugars | 0.4g | 2% | |
| Dietary Fiber | 1.44g | 6% | |
| Protein | 9.74g | 19% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 1mg | 6% | |
| Calcium | 72.2mg | 7% | |
| Amount Per 100 g | |||
| Calories | 164.68 Kcal (689 kJ) | ||
| Calories from fat | 39.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.37g | 6% | |
|---|---|---|---|
| Cholesterol | 60.35mg | 17% | |
| Sodium | 560.02mg | 20% | |
| Potassium | 146.61mg | 3% | |
| Total Carbs | 18.93g | 5% | |
| Sugars | 0.46g | 2% | |
| Dietary Fiber | 1.66g | 6% | |
| Protein | 11.22g | 19% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 1.2mg | 6% | |
| Calcium | 83.1mg | 7% | |
* 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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