baked fish

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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
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Breaded baked fish makes four ounce servings Breaded baked fish makes four ounce servings
Number of Servings: 8


    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)


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.

TAGS:  Fish | Dinner | Fish Dinner |

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