Directions:
- Preheat oven to 450.
- Cut fish into serving size pieces.
- Mix flour, lemon pepper, and 1/4 tsp salt in a shallow dish.
- Beat egg white until frothy; place in another shallow dish.
- Combine bread crumbs, cornmeal, lemon peel, and basil in a third shallow dish.
- Dip top of fillets into flour mixture; Shake off any excess.
- Dip tops into egg white; coat with crumb mixture. Spray a shallow baking pan with nonstick cooking spray.
- Place fillets in pan, coating side up; tuck under thin edges.
- Bake for 6 to 12 minutes or until fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 404.44 Kcal (1693 kJ) | ||
| Calories from fat | 188.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.95g | 32% | |
|---|---|---|---|
| Cholesterol | 0.15mg | 0% | |
| Sodium | 603.83mg | 25% | |
| Potassium | 728.53mg | 16% | |
| Total Carbs | 24.95g | 8% | |
| Sugars | 1.64g | 7% | |
| Dietary Fiber | 7.8g | 31% | |
| Protein | 28.77g | 58% | |
| Vitamin C | 0.9mg | 1% | |
| Iron | 2.8mg | 16% | |
| Calcium | 117.3mg | 12% | |
| Amount Per 100 g | |||
| Calories | 262.79 Kcal (1100 kJ) | ||
| Calories from fat | 122.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.61g | 32% | |
|---|---|---|---|
| Cholesterol | 0.1mg | 0% | |
| Sodium | 392.35mg | 25% | |
| Potassium | 473.37mg | 16% | |
| Total Carbs | 16.21g | 8% | |
| Sugars | 1.07g | 7% | |
| Dietary Fiber | 5.07g | 31% | |
| Protein | 18.7g | 58% | |
| Vitamin C | 0.6mg | 1% | |
| Iron | 1.8mg | 16% | |
| Calcium | 76.2mg | 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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