Directions:
- Preheat oven to 425°F.
- Combine flour and pepper in a shallow bowl.
- In a second bowl, combine egg and water.
- In a third bowl, combine corn flakes, cheese and cayenne.
- Dredge fish in flour mixture, then egg mixture and coat with corn flakes.
- Place fish fillets on a baking sheet that has been coated with a nonstick cooking spray.
- Bake at 425°F for 10-15 minutes, or until fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 159.81 Kcal (669 kJ) | ||
| Calories from fat | 14.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.58g | 2% | |
|---|---|---|---|
| Cholesterol | 103.24mg | 34% | |
| Sodium | 277.04mg | 12% | |
| Potassium | 358.17mg | 8% | |
| Total Carbs | 11.85g | 4% | |
| Sugars | 0.27g | 1% | |
| Dietary Fiber | 0.4g | 2% | |
| Protein | 21.43g | 43% | |
| Iron | 0.4mg | 2% | |
| Calcium | 37.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 108.18 Kcal (453 kJ) | ||
| Calories from fat | 9.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.07g | 2% | |
|---|---|---|---|
| Cholesterol | 69.89mg | 34% | |
| Sodium | 187.54mg | 12% | |
| Potassium | 242.46mg | 8% | |
| Total Carbs | 8.02g | 4% | |
| Sugars | 0.18g | 1% | |
| Dietary Fiber | 0.27g | 2% | |
| Protein | 14.51g | 43% | |
| Iron | 0.3mg | 2% | |
| Calcium | 25.3mg | 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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