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Ингредиенты
- 1 lb Orange roughy, or possibly other white fish
- 1/4 c. All-purpose flour
- 1/4 tsp Salt
- 1/4 tsp Lemon pepper
- 1 x Egg white
- 1/4 c. Fine dry breadcrumbs
- 1/4 c. Cornmeal
- 1 1/2 tsp Lemon zest, finely grated
- 1/2 tsp Dry basil, crushed
Инструкции
- Thaw fish, if frzn. Cut into serving-size pcs. In a shallow dish combine flour, salt, and lemon pepper; set aside.
- Preheat oven to 450 degrees F. Beat egg white until frothy. Combine bread crumbs, cornmeal, lemon peel, and basil. Dip top of fish fillets into flour mix, shaking off any excess. Then dip into egg white, then coat with bread crumb mix. Spray a shallow baking pan with nonstick spray coating. Place fillets in baking pan coating side up, tucking under any thin edges. Bake in for 6 to 12 min or possibly until fish flakes easily with a fork.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 139g | |
| Recipe makes 4 servings | |
| Calories 179 | |
| Calories from Fat 12 | 7% |
| Total Fat 1.41g | 2% |
| Saturated Fat 0.14g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 68mg | 23% |
| Sodium 277mg | 12% |
| Potassium 229mg | 7% |
| Total Carbs 18.89g | 5% |
| Dietary Fiber 1.0g | 3% |
| Sugars 0.64g | 0% |
| Protein 21.07g | 34% |
