Directions:
- In a medium bowl, combine oil and 1/8 teaspoon pepper.
- Cut potatoes lengthwise into 1/2-in. strips.
- Add to oil mixture and toss to coat.
- Place on a baking sheet coated with nonstick cooking spray.
- Bake at 425 degrees for 25-30 minutes or until golden brown and crisp.
- Meanwhile, in a shallow bowl, combine flour and remaining pepper.
- In another bowl, beat egg and water.
- In a third bowl, combine cornflakes, Parmesan cheese and cayenne.
- Dredge fillets in flour, then dip in egg mixture and coat with crumbs.
- Place on a baking sheet coated with nonstick cooking spray.
- Bake at 425 degrees for 10-14 minutes or until fish flakes easily with a fork.
- Serve with chips and tartar sauce if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 242.89 Kcal (1017 kJ) | ||
| Calories from fat | 87.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.71g | 15% | |
|---|---|---|---|
| Cholesterol | 144.16mg | 48% | |
| Sodium | 292.72mg | 12% | |
| Potassium | 378.07mg | 8% | |
| Total Carbs | 13.11g | 4% | |
| Sugars | 0.28g | 1% | |
| Dietary Fiber | 0.5g | 2% | |
| Protein | 23.02g | 46% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 0.7mg | 4% | |
| Calcium | 44.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 145.19 Kcal (608 kJ) | ||
| Calories from fat | 52.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.8g | 15% | |
|---|---|---|---|
| Cholesterol | 86.17mg | 48% | |
| Sodium | 174.98mg | 12% | |
| Potassium | 226mg | 8% | |
| Total Carbs | 7.84g | 4% | |
| Sugars | 0.16g | 1% | |
| Dietary Fiber | 0.3g | 2% | |
| Protein | 13.76g | 46% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 0.4mg | 4% | |
| Calcium | 26.5mg | 4% | |
* 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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