Directions:
- Preheat oven to 450.
- Place a wire rack on a baking sheet and coat with nonstick spray.
- In a food processor, add breadcrumbs, cereal, lemon pepper, garlic powder, paprika and salt - process until finely ground. More mixture into a shallow dish.
- Place flour in another shallow dish and add the egg whites to a third dish. Dredge each strip of fish in the flour, then into the egg and finally coat all sides with the breadcrumb mixture. Place on the rack and then coat each side of the breaded fish with a spray of olive oil or cooking spray.
- Bake until the fish is cooked through and the breading is golden brown, about 8-10 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 550.35 Kcal (2304 kJ) | ||
| Calories from fat | 50.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.63g | 9% | |
|---|---|---|---|
| Cholesterol | 53.86mg | 18% | |
| Sodium | 999.27mg | 42% | |
| Potassium | 490.46mg | 10% | |
| Total Carbs | 98.09g | 33% | |
| Sugars | 13.01g | 52% | |
| Dietary Fiber | 11.42g | 46% | |
| Protein | 34.5g | 69% | |
| Vitamin C | 148mg | 247% | |
| Iron | 32.8mg | 182% | |
| Calcium | 1985.6mg | 199% | |
| Amount Per 100 g | |||
| Calories | 206.9 Kcal (866 kJ) | ||
| Calories from fat | 19.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.12g | 9% | |
|---|---|---|---|
| Cholesterol | 20.25mg | 18% | |
| Sodium | 375.66mg | 42% | |
| Potassium | 184.38mg | 10% | |
| Total Carbs | 36.88g | 33% | |
| Sugars | 4.89g | 52% | |
| Dietary Fiber | 4.29g | 46% | |
| Protein | 12.97g | 69% | |
| Vitamin C | 55.6mg | 247% | |
| Iron | 12.3mg | 182% | |
| Calcium | 746.5mg | 199% | |
* 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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