Directions:
- Preheat oven to 450°.
- Combine first 3 ingredients in a shallow dish. Coat a wire rack with cooking spray; place on a baking sheet.
- Cut fish into 16 (3 x 1inch) pieces. Rinse fish; pat dry with paper towels. Sprinkle fish evenly with salt and pepper. Place flour and egg in separate shallow dishes. Dredge 1 piece of fish in flour, shaking off any excess. Dip fish in egg; dredge in breadcrumb mixture. Repeat procedure with remaining fish, flour, egg, and breadcrumb mixture. Coat fish with cooking spray. Arrange fish on prepared wire rack.
- Bake at 450° for 8 minutes or until desired degree of doneness.
- Young Chefs can:
- Mix breadcrumb ingredients
- Help pat dry fish
- Older Chefs can:
- Measure breadcrumbs
- Beat egg
- Place fish in flour, egg, and then breadcrumb mixture
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 275.85 Kcal (1155 kJ) | ||
| Calories from fat | 35.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.98g | 6% | |
|---|---|---|---|
| Cholesterol | 103.61mg | 35% | |
| Sodium | 583.1mg | 24% | |
| Potassium | 292.76mg | 6% | |
| Total Carbs | 35.03g | 12% | |
| Sugars | 2.54g | 10% | |
| Dietary Fiber | 4.6g | 18% | |
| Protein | 26.3g | 53% | |
| Iron | 2.6mg | 14% | |
| Calcium | 31.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 155.72 Kcal (652 kJ) | ||
| Calories from fat | 20.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.25g | 6% | |
|---|---|---|---|
| Cholesterol | 58.49mg | 35% | |
| Sodium | 329.16mg | 24% | |
| Potassium | 165.26mg | 6% | |
| Total Carbs | 19.78g | 12% | |
| Sugars | 1.43g | 10% | |
| Dietary Fiber | 2.6g | 18% | |
| Protein | 14.85g | 53% | |
| Iron | 1.5mg | 14% | |
| Calcium | 18mg | 3% | |
* 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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