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Ингредиенты
- 1 lb Fresh orange roughy, or possibly other whitefish fillets
- 1/4 c. All-purpose flour
- 1/4 tsp Salt
- 1/4 tsp Lemon pepper
- 1 x Egg white
- 1/4 c. Dry bread crumbs
- 1/4 c. Cornmeal
- 1 1/2 tsp Grated lemon peel
- 1/2 tsp Basil
Инструкции
- 1. Cut fish into serving-size pcs. In a shallow dish combine flour, salt and lemon pepper and set aside.
- 2. Beat egg white till frothy and set aside. Combine bread crumbs, cornmeal, lemon peel and basil.
- 3. Dip one side only of fish fillets into flour mix, shaking off excess. Dip into egg white, then coat with bread crumbs.
- 4. Spray a shallow baking pan with nonstick cooking spray. Place fillets in baking pan coating side up, tucking under any thin edges.
- 5. Bake in a 450 degree oven 6 - 12 min or possibly till 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% |
