oven fried fish

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of oven fried fish calories by ingredient


Introduction

A nice crunchy coating low in fat or sodium. .
 A nice crunchy coating low in fat or sodium. .
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.