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1. Place oven rack in lower third of oven; preheat oven to 425 oF. Line abaking sheet with foil; spray with nonstick cooking spray. 2. In wide,shallow bowl, combine flour, salt and pepper. Pour buttermilk intoanother wide, shallow bowl. In another, similar bowl, combine cornflakecrumbs, lemon zest and chervil. 3. Dip fillets in flour mixture to coat,shaking off excess. Dip each into buttermilk, then dip into cornflakecrumb mixture. Place on prepared baking sheet; bake until lightly brownedon the bottom, 8-10 minutes. With spatula, carefully turn over; bakeuntil crisp, 6-8 minutes. Sprinkle with vinegar, if using.
Serving (3 oz) provides: 2 p, 1 b, 25 cal. Per serving: 122 cal, 1 g fat,0 g sat, 6 mg chol, 419 mg sod, 23 g car, 0 g fib, 5 g pro, 43 mg calcium.
Per Serving (excluding unknown items): 131 Calories; 1g Fat (7.2% caloriesfrom fat); 26g Protein; 3g Carbohydrate; trace Dietary Fiber; 61mgCholesterol; 210mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0Fruit; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
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Serving Size: 1 Serving (197g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 230 | ||
Calories from Fat: 12 (5%) | ||
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Amt Per Serving | % DV | |
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Total Fat 1.3g | 2 % | |
Saturated Fat 0.4g | 2 % | |
Monounsaturated Fat 0.2g | ||
Polyunsanturated Fat 0.4g | ||
Cholesterol 61.4mg | 19 % | |
Sodium 159.8mg | 6 % | |
Potassium 652.7mg | 17 % | |
Total Carbohydrate 23.7g | 7 % | |
Dietary Fiber 0.5g | 2 % | |
Sugars, other 23.2g | ||
Protein 28g | 40 % | |
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: 230
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