Directions:
- Combine egg white and water; stir well, and set aside. Combine cornmeal and next 3 ingredients. Dredge fillets in flour; dip in egg white mixture, and dredge in cornmeal mixture.
- Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add fillets, and cook 3 minutes on each side or until fish flakes easily when tested with a fork. Transfer to a serving platter; garnish with lemon wedges, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 99.98 Kcal (419 kJ) | ||
| Calories from fat | 27.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.1g | 5% | |
|---|---|---|---|
| Cholesterol | 14.7mg | 5% | |
| Sodium | 92.36mg | 4% | |
| Potassium | 50.3mg | 1% | |
| Total Carbs | 10.75g | 4% | |
| Sugars | 0.19g | 1% | |
| Dietary Fiber | 0.83g | 3% | |
| Protein | 7.1g | 14% | |
| Vitamin C | 1.2mg | 2% | |
| Iron | 0.4mg | 2% | |
| Calcium | 33.1mg | 3% | |
| Amount Per 100 g | |||
| Calories | 175.61 Kcal (735 kJ) | ||
| Calories from fat | 49.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.45g | 5% | |
|---|---|---|---|
| Cholesterol | 25.82mg | 5% | |
| Sodium | 162.23mg | 4% | |
| Potassium | 88.35mg | 1% | |
| Total Carbs | 18.88g | 4% | |
| Sugars | 0.33g | 1% | |
| Dietary Fiber | 1.46g | 3% | |
| Protein | 12.48g | 14% | |
| Vitamin C | 2.1mg | 2% | |
| Iron | 0.8mg | 2% | |
| Calcium | 58.1mg | 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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