Oven fried fillets
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | pounds | Fish fillets |
| 2 | cups | Corn flakes |
| 1 | dash | Ground pepper |
| ½ | teaspoon | Garlic powder |
| 2 | teaspoons | Chopped fresh parsley |
| 1 | tablespoon | Canola oil |
Directions
SOURCE: Healthy Eating On the Run (Revised Edition) by Elaine Green, R. D., and Irene Rapp, R. D.
Formatted into MM by Ursula R. Taylor.
Rinse and dry fillets. Cut into serving pieces.
Crush corn flakes in a food processor. Sprinkle fish with pepper, garlic powder and chopped parsley. Brush with oil and coat with crumbs.
Arrange in a single layer on a baking pan which has been sprayed with nonstick cooking spray. Bake 10 minutes in a 500~ oven.
NUTRITIONAL INFO per serving: 209 calories, 28⅖ g protein, 10⅕ g carbohydrate, 5⅕ g fat, 260 mg sodium, 0.3 g fiber.
Preparation time: 15 minutes.