Crunchy Oven-Fried Fish
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 195.4
- Total Fat: 3.5 g
- Cholesterol: 102.6 mg
- Sodium: 180.5 mg
- Total Carbs: 15.2 g
- Dietary Fiber: 1.0 g
- Protein: 27.3 g
View full nutritional breakdown of Crunchy Oven-Fried Fish calories by ingredient
Introduction
Based on Cruncy Chicken Fingers from "Keep the Beat Family Friendly Recipes" handout by NHLBI Based on Cruncy Chicken Fingers from "Keep the Beat Family Friendly Recipes" handout by NHLBINumber of Servings: 4
Ingredients
-
16 oz Tilapia filet
2 cup (1 serving) Kellogg's Corn Flakes Cereal
1 large Egg, fresh, whole, raw
.125 cup Milk Whole Vitamin D
.125 cup Whole Wheat Flour
Directions
Heat oven to 400 deg.
Toss flour in bag with spices: 1/2 tsp each paprika, garlic powder, 1/4 tsp black pepper.
Toss fish in bag to coat.
Lightly beat egg with milk and add to bag. Toss.
Crush 3 cups corn flakes and place in shallow dish. (You'll wind up throwing away about 1 cup that does not stick, nutrition info is based on 2 cups in finished product)
Dredge fish in corn flakes to coat, place on nonstick cookie sheet.
Bake 10-12 minutes until crispy and golden brown, and fish is flaky.
Serving Size: 1 filet
Number of Servings: 4
Recipe submitted by SparkPeople user ELSELTZ.
Toss flour in bag with spices: 1/2 tsp each paprika, garlic powder, 1/4 tsp black pepper.
Toss fish in bag to coat.
Lightly beat egg with milk and add to bag. Toss.
Crush 3 cups corn flakes and place in shallow dish. (You'll wind up throwing away about 1 cup that does not stick, nutrition info is based on 2 cups in finished product)
Dredge fish in corn flakes to coat, place on nonstick cookie sheet.
Bake 10-12 minutes until crispy and golden brown, and fish is flaky.
Serving Size: 1 filet
Number of Servings: 4
Recipe submitted by SparkPeople user ELSELTZ.