Crunchy Oven Fried Fish
A very tasty rendition of breaded chicken.
1/3 cup all-purpose
1/4 teaspoon pepper
1/3 cup egg substitute
2/3 cup crushed corn flakes
1 tablespoon grated parmesan cheese
1/8 teaspoon cayenne pepper
1 pound haddock, cod or fish fillets of choice
Preheat oven to 425
Combine flour and pepper in a shallow bowl.
In a second bow add egg substitute.
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
cooking spray or use the new nonstick foil. Lightly spray fish with cooking
Bake at 425 degrees F for 10-15 minutes, or until fish flakes easily with
192 Calories; 4g Fat (17.2% calories from fat); 1g Saturated Fat; 26g
Protein; 13g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 190mg
Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1/2 Fat.
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