Walnut Fish-Two Ways Recipe

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Ingredients:

Serving

1 -2 lb pollock or 1 -2 lb cod , filets
1 cup all purpose flour
3/4 cup crushed corn flakes
1/3 cup chopped shredded parmesan cheese
1/4 cup finely chopped glazed walnuts
1 tsp ground red pepper
1/2 tsp sweet smoked paprika
2 eggs
1 tbsp water
salt & pepper
1 lime, freshly squeezed
1/3 cup honey
1/4 cup tequila
1 tbsp chopped cilantro

Directions:

Combine the Marinade ingredients in a glass dish large enough so all the.
Fish can lie flat without stacking. Coat the FISH filets in the Marinade and chill for 1 to 2 hours.
In a dish suitable for dredging combine the FLOUR, SALT & PEPPER. Next beat the EGG and WATER together in a bowl. Then in another dish for dredging combine the CORN FLAKES, PARMESAN CHEESE, WALNUTS, RED PEPPER and PAPARIKA.
Dredge the FISH in the FLOUR mix, then dip in the EGG mix and then coat in the final mix.
For Baking place the FISH on a baking sheet coated with non stick spray. Bake in the oven at 375 for 8 to 12 minutes or until the fish flakes easily with a fork.
For Deep Frying heat the oil to 375 degrees, place the FISH in the oil careful not to crowd and cook for 2 to 3 minutes or until golden and flakey.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	295.33 Kcal (1236 kJ)
Calories from fat	53.64 Kcal
		% Daily Value*
Total Fat	5.96g	9%
Cholesterol	109.88mg	37%
Sodium	480.85mg	20%
Potassium	285.51mg	6%
Total Carbs	37.21g	12%
Sugars	15.84g	63%
Dietary Fiber	1.43g	6%
Protein	20.91g	42%
Vitamin C	6.2mg	10%
Iron	0.9mg	5%
Calcium	93.5mg	9%

Amount Per 100 g
Calories	144.07 Kcal (603 kJ)
Calories from fat	26.17 Kcal
		% Daily Value*
Total Fat	2.91g	9%
Cholesterol	53.6mg	37%
Sodium	234.57mg	20%
Potassium	139.28mg	6%
Total Carbs	18.15g	12%
Sugars	7.73g	63%
Dietary Fiber	0.7g	6%
Protein	10.2g	42%
Vitamin C	3mg	10%
Iron	0.4mg	5%
Calcium	45.6mg	9%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6.1

Points
7

PointsPlus

Good Points

low fat,
saturated fat free

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