oven fried fish

Name: oven fried fish Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: 1 lb flounder or any other white fish Fillets; 1 Egg; 2 Tbs Milk; 1/2 c Potato Flakes; 1/4 tsp Black Pepper; dash Cayenne Pepper

Minutes to Prepare: 10
Minutes to Cook: 20

Number of Servings: 4

Ingredients

1 lb flounder or any other white fish Fillets 1 Egg 2 Tbs Milk 1/2 c Potato Flakes 1/4 tsp Black Pepper dash Cayenne Pepper

Directions

Mix egg and milk together. Stir together potatoes and pepper(cayenne too if using). Dip fish in egg mixture, then potato flakes. Repeat. Place on bakingsheet. Spray with non-fat vegetable oil spray. Bake at 350 untilfish flakes easily, about 20 minutes.

Number of Servings: 4

Recipe submitted by SparkPeople user KATKRAZY1.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 182.7
Total Fat: 4.3 g
Cholesterol: 128.4 mg
Sodium: 179.2 mg
Total Carbs: 4.9 g
Dietary Fiber: 0.5 g
Protein: 29.2 g

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