Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 321.0
- Total Fat: 2.9 g
- Cholesterol: 102.7 mg
- Sodium: 471.6 mg
- Total Carbs: 35.6 g
- Dietary Fiber: 4.4 g
- Protein: 37.3 g
View full nutritional breakdown of baked fish calories by ingredient
baked fish
Submitted by: SORAUTENIntroduction
Breaded baked fish makes four ounce servings Breaded baked fish makes four ounce servingsNumber of Servings: 8
Ingredients
-
1.5 cups whole wheat flour
.75 tsp black pepper
.75 tsp cayenne pepper
.75 tsp salt
6 egg whites
.75 cups bread crumbs
.75 cups cornmeal
.75 cups panko
2 pounds fish (we used pollock)
Tips
Directions
Preheat oven to 450. Combine flour, pepper, salt & cayenne pepper. Scramble egg whites in a separate bowl. In another separate bowl, combine cornmeal, breadcrumbs & panko. Grease a large rimmed baking sheet (I coated mine with canola spray). Place each piece of fish in flour mixture, then egg whutes, then bread crumb mixture & place on baking sheet. Bake for about 10-15 minutes, turn fish over & bake an additional 10-15 minutes.
Serving Size: makes eight 4oz servings
Number of Servings: 8
Recipe submitted by SparkPeople user SORAUTEN.
Serving Size: makes eight 4oz servings
Number of Servings: 8
Recipe submitted by SparkPeople user SORAUTEN.
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