Oven Fried Fish
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 cups cornflakes1/4 cup all-purpose flour1/4 teaspoon salt2 large egg whites, beaten600 g mackerel
Position rack in upper third of oven; preheat to 425°F. Set a wire rack on a large baking sheet; coat with cooking spray.
Coarsely grind cornflakes in a food processor or blender. Transfer to a shallow dish. Place flour, and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.
Number of Servings: 4
Recipe submitted by SparkPeople user ALJURGENS.
Coarsely grind cornflakes in a food processor or blender. Transfer to a shallow dish. Place flour, and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.
Number of Servings: 4
Recipe submitted by SparkPeople user ALJURGENS.
Nutritional Info Amount Per Serving
- Calories: 283.5
- Total Fat: 2.7 g
- Cholesterol: 70.5 mg
- Sodium: 359.7 mg
- Total Carbs: 18.7 g
- Dietary Fiber: 0.6 g
- Protein: 43.7 g
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