Amount Per Serving
calories 224
% Daily Value *
Total Fat 3 g 4 %
Saturated Fat 1 g 6 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 55 mg 18 %
Sodium 635 mg 26 %
Potassium 20 mg 1 %
Total Carbohydrate 19 g 6 %
Dietary Fiber 1 g 4 %
Sugars 1 g
Protein 29 g 58 %
Vitamin A 1 %
Vitamin C 0 %
Calcium 2 %
Iron 7 %
Preheat oven to 450 degrees F (230 degrees Celsius).
Sift or stir flour, salt, and pepper together in a shallow dish, and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.
To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
Spray a shallow baking dish with non-stick cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.
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 Servings | ||
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Calories: 223 | ||
Calories from Fat: 26 (12%) | ||
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Amt Per Serving | % DV | |
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Total Fat 2.9g | 4 % | |
Saturated Fat 1g | 5 % | |
Monounsaturated Fat 0.9g | ||
Polyunsanturated Fat 0.9g | ||
Cholesterol 56.7mg | 17 % | |
Sodium 140.9mg | 5 % | |
Potassium 434.4mg | 11 % | |
Total Carbohydrate 21.7g | 6 % | |
Dietary Fiber 1.6g | 6 % | |
Sugars, other 20.2g | ||
Protein 27.4g | 39 % | |
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: 223
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