Crispy Fish Rolls Aust Ww 5 Pts Recipe

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Ingredients:

Serving

1 cup plain flour
2 tsp tuscan seasoning
6 small fish fillets, such as whiting , about 100g each
2 egg whites, lightly beaten
6 small french baguettes or 6 small hot dog rolls
6 tbsp low-fat mayonnaise
6 large lettuce leaves
1/2 cucumber, peeled and sliced

Directions:

Preheat oven to 200c.
Coat a flat ovenproof dish with cooking spay.
Combine the flour and seasoning.
Dip the fish into the egg white and then coat in the flour.
Place in the prepared dish and bake in the oven for 10-12 mins or until cooked through.
Spread the bread rolls with the mayonnaise and arrange the fish, lettuce and the cucumber in the rolls.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	578.65 Kcal (2423 kJ)
Calories from fat	159.95 Kcal
		% Daily Value*
Total Fat	17.77g	27%
Cholesterol	5.04mg	2%
Sodium	1426.29mg	59%
Potassium	1206.99mg	26%
Total Carbs	78.37g	26%
Sugars	1.51g	6%
Dietary Fiber	11.95g	48%
Protein	21.63g	43%
Vitamin C	20.2mg	34%
Iron	7.5mg	42%
Calcium	292mg	29%

Amount Per 100 g
Calories	87.3 Kcal (366 kJ)
Calories from fat	24.13 Kcal
		% Daily Value*
Total Fat	2.68g	27%
Cholesterol	0.76mg	2%
Sodium	215.18mg	59%
Potassium	182.1mg	26%
Total Carbs	11.82g	26%
Sugars	0.23g	6%
Dietary Fiber	1.8g	48%
Protein	3.26g	43%
Vitamin C	3.1mg	34%
Iron	1.1mg	42%
Calcium	44.1mg	29%

* 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.