Oven fried for crisp w/ extra fiber in the breading which keeps the net carbs low. Cajun spice accents the flavor.
Mix dry (first five) ingredients in a zip-lock bag.
Blend buttermilk and egg together in a bowl.
Cut up fish into fingers or bite-sized pieces.
Preheat oven to 425
Dip fish pieces in bowl then drop them in the bag. Shake the bag to evenly coat the fish.
Place breaded fish on a sprayed cookie sheet then lightly spray tops with oil.
Bake about 15 mins until lightly browned and crispy.
Each (6 oz) serving contains:
Cals: 328, FatCals: 121, TotFat, 13g
SatFat: 2g, PolyFat: 7g, MonoFat: 4g
Chol: 60mg, Na: 691mg, K: 577mg
TotCarbs: 25g, Fiber 7g, Sugars: 1g
NetCarbs: 18g, Protein: 27g
This healthy dinner is on the menu frequently at our house.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (210g) | ||
Recipe Makes: 2 | ||
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Calories: 363 | ||
Calories from Fat: 130 (36%) | ||
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Amt Per Serving | % DV | |
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Total Fat 14.5g | 19 % | |
Saturated Fat 2.1g | 11 % | |
Monounsaturated Fat 4.3g | ||
Polyunsanturated Fat 6.6g | ||
Cholesterol 85.3mg | 26 % | |
Sodium 399.7mg | 14 % | |
Potassium 665.9mg | 18 % | |
Total Carbohydrate 24.9g | 7 % | |
Dietary Fiber 5.4g | 22 % | |
Sugars, other 19.5g | ||
Protein 32.4g | 46 % | |
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: 363
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