Directions:
- Preheat oven to 425°. Spray a large baking pan with cooking spray or line with nonstick aluminum foil.
- Combine olive oil and garlic in a small skillet; cook over medium heat, stirring constantly, about 2 minutes or until fragrant. (Do not let the garlic brown.) Pour oil through a fine wire-mesh sieve into a medium bowl. Transfer garlic to a separate medium bowl.
- Add potatoes to oil, and toss to coat. Arrange in a single layer in prepared pan, and bake at 425° for 20 to 25 minutes or until bottoms are browned. Turn potatoes, and bake 6 to 8 minutes or until browned and crisp. Add potatoes, salt, and pinch of black pepper to bowl with garlic; toss to coat. Cover with foil to keep warm.
- Sprinkle fish with red pepper, paprika, salt, and 1/8 teaspoon black pepper. Place flour in a shallow dish. Whisk egg white and 1 tablespoon water in a medium bowl. Place cornflake crumbs in a shallow dish. Dredge fish in flour, shake off excess, and dip in egg white mixture. Dredge in cornflakes, coating completely.
- Place a wire rack coated with cooking spray inside a large baking pan. Arrange fish in a single layer on rack; coat top of fish lightly with cooking spray, and bake 12 to 15 minutes or until crisp and browned. Serve with potatoes and lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1432.87 Kcal (5999 kJ) | ||
| Calories from fat | 157.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.55g | 27% | |
|---|---|---|---|
| Cholesterol | 41.93mg | 14% | |
| Sodium | 2381.68mg | 99% | |
| Potassium | 628.99mg | 13% | |
| Total Carbs | 265.34g | 88% | |
| Sugars | 11.17g | 45% | |
| Dietary Fiber | 16.3g | 65% | |
| Protein | 53.62g | 107% | |
| Vitamin C | 63mg | 105% | |
| Iron | 25.7mg | 143% | |
| Calcium | 206.9mg | 21% | |
| Amount Per 100 g | |||
| Calories | 169.57 Kcal (710 kJ) | ||
| Calories from fat | 18.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.08g | 27% | |
|---|---|---|---|
| Cholesterol | 4.96mg | 14% | |
| Sodium | 281.86mg | 99% | |
| Potassium | 74.44mg | 13% | |
| Total Carbs | 31.4g | 88% | |
| Sugars | 1.32g | 45% | |
| Dietary Fiber | 1.93g | 65% | |
| Protein | 6.35g | 107% | |
| Vitamin C | 7.5mg | 105% | |
| Iron | 3mg | 143% | |
| Calcium | 24.5mg | 21% | |
* 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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