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.
|Serving Size: 1 Serving (210g)|
|Recipe Makes: 2|
|Calories from Fat: 130 (36%)|
|Amt Per Serving||% DV|
|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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