-Preheat the oven to 425?F.
-using your fingers, coat a 9 by 13 inch baking sheet with the olive oil.
-To crush the corn flakes, pour them into a large resealable plastic bag. Press down on the bag to push out most of the air, seal, and crush with a rolling pin. Stop rolling when the flakes still have some texture and pour them into a wide bowl or onto a plate.
-In a shallow bowl, whisk the buttermilk with the mustard and garlic powder. Pour the flour into a separate shallow dish or onto a plate and add the salt and pepper. Rinse each piece of fish, pat it dry, and dredge it in the seasoned flour. Shake off any excess flour and dip the fish inot the buttermilk mix, them dredge it in the crushed corn flakes.
-Place the fish strips on the baking sheet about ? inch apart. Bake until cooked through and crispy, about 20 minutes.
Dipping Sauce
-in a small bowl, whisk together the mustard, honey and lime juice. Serve the fish, either with the sauce in one bowl or in individual ramekins, one for each person.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (242g) | ||
Recipe Makes: 4-6 Servings | ||
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Calories: 217 | ||
Calories from Fat: 28 (13%) | ||
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Amt Per Serving | % DV | |
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Total Fat 3.1g | 4 % | |
Saturated Fat 0.4g | 2 % | |
Monounsaturated Fat 1.8g | ||
Polyunsanturated Fat 0.7g | ||
Cholesterol 1.2mg | 0 % | |
Sodium 889.4mg | 31 % | |
Potassium 162.2mg | 4 % | |
Total Carbohydrate 43.6g | 13 % | |
Dietary Fiber 2.7g | 11 % | |
Sugars, other 40.9g | ||
Protein 6.3g | 9 % | |
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: 217
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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