Baked Fish with Corn Crust
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Serves2 (1 fillet each)
SWAP ScoreWhat's this?
Ingredients
- nonstick cooking spray
- 1 cup corn flakes cereal (crushed into crumbs)
- 2 4-ounce tilapia fillets
- 1 cup milk, lowfat
- 1/8 teaspoon salt
- 1/4 teaspoon black pepper
- 2 teaspoons margarine
Directions
- Preheat oven to 350 degrees F. Coat a baking sheet with nonstick cooking spray.
- Place milk in bowl. In another bowl, combine salt, black pepper, and corn flakes.
- Dip fish fillets in milk, then dip in cereal to coat the outside. Place fillets on baking sheet.
- Place 1 teaspoon margarine on top of each fish fillet.
- Bake for 10 to 15 minutes or until browned and fish is cooked through.
Recipe Tips
Use any white fish on hand, such as tilapia, haddock, or pollock.
Nutrition Facts
Baked Fish with Corn Crust
Amount Per Serving (1 fillet eachg)
Calories 292
Calories from Fat 81
% Daily Value*
Total Fat 9g
14%
Saturated Fat 3g
15%
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 74mg
25%
Sodium 350mg
15%
Potassium 630mg
18%
Total Carbohydrates 18g
6%
Dietary Fiber 1g
4%
Sugars 8g
Protein 35g
70%
Vitamin A
13%
Vitamin C
5%
Vitamin D1%
Calcium
13%
Iron
27%
* Percent Daily Values are based on a 2000 calorie diet.
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