A nice crunchy coating without fat or sodium. Goes really well with oven fried sweet potatoes.
Mix egg and milk together. Stir together potatoes and pepper. Dip fish in egg mixture, then potato flakes. Repeat. Place on baking sheet. Spray with non-fat vegetable oil spray. Bake at 325 until fish flakes easily, about 15 minutes.
Adapted from recipe by: LowSodiumCooking.com
Each (app 4 ounce) serving contains an estimated:
Cals: 189, FatCals: 80, TotFat: 9g
SatFat: 2g, PolyFat: 2g, MonoFat: 5g
Chol: 53mg, Na: 96mg, K: 462mg
TotCarbs: 5g, Fiber: 0g, Sugars: 0g
NetCarbs: 5g, Protein: 20g
This goes well with a low-fat roumalade or seafood sauce. Or just squeeze a lime over it to save some calories.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (159g) | ||
Recipe Makes: 4 | ||
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Calories: 330 | ||
Calories from Fat: 165 (50%) | ||
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Amt Per Serving | % DV | |
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Total Fat 18.4g | 24 % | |
Saturated Fat 4.8g | 24 % | |
Monounsaturated Fat 8.4g | ||
Polyunsanturated Fat 3.6g | ||
Cholesterol 109.1mg | 34 % | |
Sodium 164.5mg | 6 % | |
Potassium 723.5mg | 19 % | |
Total Carbohydrate 3.2g | 1 % | |
Dietary Fiber 0.2g | 1 % | |
Sugars, other 2.9g | ||
Protein 35.5g | 51 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 330
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