Directions:
- In a large bowl, combine oil and 1/8 teaspoon pepper. Cut potatoes lengthwise into 1/2-in. strips. Add to oil mixture and toss to coat. Place on a baking sheet coated with cooking spray. Bake at 425° for 25-30 minutes or until golden brown and crisp.
- Meanwhile, in a shallow bowl, combine flour and remaining pepper. In another shallow bowl, beat egg and water. In a third bowl, combine the cornflakes, cheese and cayenne. Dredge fillets in flour, then dip in egg mixture and coat with crumbs.
- Place on a baking sheet 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: 2 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 494.98 Kcal (2072 kJ) | ||
| Calories from fat | 89.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.98g | 15% | |
|---|---|---|---|
| Cholesterol | 144.16mg | 48% | |
| Sodium | 475.22mg | 20% | |
| Potassium | 800.61mg | 17% | |
| Total Carbs | 71.32g | 24% | |
| Sugars | 7.57g | 30% | |
| Dietary Fiber | 5.18g | 21% | |
| Protein | 27.85g | 56% | |
| Vitamin C | 15.6mg | 26% | |
| Vitamin A | 1.3mg | 43% | |
| Iron | 7.3mg | 40% | |
| Calcium | 79.8mg | 8% | |
| Amount Per 100 g | |||
| Calories | 144.45 Kcal (605 kJ) | ||
| Calories from fat | 26.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.91g | 15% | |
|---|---|---|---|
| Cholesterol | 42.07mg | 48% | |
| Sodium | 138.68mg | 20% | |
| Potassium | 233.64mg | 17% | |
| Total Carbs | 20.81g | 24% | |
| Sugars | 2.21g | 30% | |
| Dietary Fiber | 1.51g | 21% | |
| Protein | 8.13g | 56% | |
| Vitamin C | 4.5mg | 26% | |
| Vitamin A | 0.4mg | 43% | |
| Iron | 2.1mg | 40% | |
| Calcium | 23.3mg | 8% | |
* 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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