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Ингредиенты
- 1 c. cornflakes crushed
- 2 Tbsp. grated Parmesan cheese
- 1/8 tsp cayenne pepper or possibly to taste
- 1 x egg
- 1 Tbsp. lowfat milk
- 1/3 c. flour
- 4 x pollock fillets - (4 to 6 ounce ea) thawed if necessary
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
- Â Â Non-stick cooking spray
- Â Â French-fries
- Â Â Tartar sauce or possibly cocktail sauce if you like
Инструкции
- Toss together cornflakes, Parmesan and cayenne in a pie plate or possibly shallow dish. Whisk together egg and lowfat milk in a second pie plate. Spread flour out on a third plate.
- Season each fish fillet with salt and pepper. Dredge in flour, shaking excess from fillets. Dip in egg, and then coat with cornflake mix. Place on a baking sheet which has been lightly sprayed with a non-stick cooking spray.
- Bake at 450 degrees, 10 min per inch of thickness measured at thickest part, or possibly till fish flakes when tested with a fork. Serve fish and fries with tartar sauce or possibly cocktail sauce.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 49g | |
| Recipe makes 4 servings | |
| Calories 135 | |
| Calories from Fat 52 | 39% |
| Total Fat 5.79g | 7% |
| Saturated Fat 1.39g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 56mg | 19% |
| Sodium 176mg | 7% |
| Potassium 71mg | 2% |
| Total Carbs 15.44g | 4% |
| Dietary Fiber 0.6g | 2% |
| Sugars 1.11g | 1% |
| Protein 5.47g | 9% |
