Directions:
- For the fish; wash the fish fillets under cold water, then pat dry with paper towels.
- In a shallow bowl mix together the dry breadcrumbs with seasoned salt, black pepper, garlic powder and cayenne pepper.
- In a bowl whisk or beat egg whites until foamy.
- Dip the fillets into egg whites, then dredge in the breadcrumb mixture.
- Place the fillets in one layer onto a well-greased wire rack that is set on a large baking sheet.
- Bake at 400 degrees for 20 minutes or until fish is golden brown (do not overbake).
- LEMON CREAM SAUCE; in a bowl mix together one 8-ounce container of sour cream (low-fat is okay) 1-2 tablespoons fresh chopped parsley, 1/2 teaspoon grated lemon rind, 2-3 tablespoons lemon juice and salt and pepper to taste.
- Cover and chill until ready to serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 278.32 Kcal (1165 kJ) | ||
| Calories from fat | 107.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12g | 18% | |
|---|---|---|---|
| Cholesterol | 61.77mg | 21% | |
| Sodium | 1241.87mg | 52% | |
| Potassium | 339.94mg | 7% | |
| Total Carbs | 19.65g | 7% | |
| Sugars | 1.6g | 6% | |
| Dietary Fiber | 1.62g | 6% | |
| Protein | 19.66g | 39% | |
| Iron | 1.6mg | 9% | |
| Calcium | 64.4mg | 6% | |
| Amount Per 100 g | |||
| Calories | 153.99 Kcal (645 kJ) | ||
| Calories from fat | 59.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.64g | 18% | |
|---|---|---|---|
| Cholesterol | 34.18mg | 21% | |
| Sodium | 687.12mg | 52% | |
| Potassium | 188.09mg | 7% | |
| Total Carbs | 10.87g | 7% | |
| Sugars | 0.88g | 6% | |
| Dietary Fiber | 0.89g | 6% | |
| Protein | 10.88g | 39% | |
| Iron | 0.9mg | 9% | |
| Calcium | 35.6mg | 6% | |
* 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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