Directions:
- Spray a large skillet with olive oil-flavored cooking spray; set aside.
- In a large shallow dish, combine egg whites, milk, Creole seasoning and pepper sauce.
- Whisk egg whites until frothy.
- Blend in cornmeal; add trout fillets turning to coat.
- Set skillet over medium-high heat.
- When pan is hot, spray trout with cooking spray and cook sprayed-side down, 2 minutes.
- Spray side-facing up with cooking spray and turn fillets.
- Cook until fish pulls apart when tested with a fork, 1 to 2 more minutes.
- Serve with lemon wedges and extra hot sauce on the side.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 338.31 Kcal (1416 kJ) | ||
| Calories from fat | 50.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.62g | 9% | |
|---|---|---|---|
| Cholesterol | 67.2mg | 22% | |
| Sodium | 116.88mg | 5% | |
| Potassium | 819.95mg | 17% | |
| Total Carbs | 36.58g | 12% | |
| Sugars | 2.43g | 10% | |
| Dietary Fiber | 4.43g | 18% | |
| Protein | 31.36g | 63% | |
| Vitamin C | 10.5mg | 18% | |
| Iron | 2.6mg | 14% | |
| Calcium | 115.8mg | 12% | |
| Amount Per 100 g | |||
| Calories | 152.9 Kcal (640 kJ) | ||
| Calories from fat | 22.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.54g | 9% | |
|---|---|---|---|
| Cholesterol | 30.37mg | 22% | |
| Sodium | 52.82mg | 5% | |
| Potassium | 370.58mg | 17% | |
| Total Carbs | 16.53g | 12% | |
| Sugars | 1.1g | 10% | |
| Dietary Fiber | 2g | 18% | |
| Protein | 14.17g | 63% | |
| Vitamin C | 4.8mg | 18% | |
| Iron | 1.2mg | 14% | |
| Calcium | 52.3mg | 12% | |
* 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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