Crispy Oven Baked Fish
Serve with steamed vegetables.
1/3 cup all-purpose
1/4 teaspoon pepper
1/4 cup egg substitute or 2 egg whites
2 tablespoons water
2/3 cup crushed corn flakes
1 tablespoon grated parmesan cheese
1/8 teaspoon cayenne pepper
4 haddock fillets (about 4 ounces each) or other light tasting
Preheat oven to 425
Combine flour and pepper in a shallow bowl. In a second bowl, combine
egg white or egg substitute and water.
In a third bowl, combine cornflakes, cheese and cayenne.
Dredge fish in flour mixture, then egg mixture and coat with cornflakes.
Place fish fillets on a baking sheet that has been coated with a nonstick
Bake at 425 degrees F for 10-15 minutes, or until fish flakes easily with
208 Calories; 5g Fat (20.8% calories from fat); 1g Saturated Fat; 27g
Protein; 13g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 210mg
Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1/2 Fat.
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