Ingredients
- ½ cup liquid egg substitute
- ¼ cup fat-free sour cream
- 1 teaspoon cayenne pepper, divided
- 1-½ teaspoons chopped fresh parsley, divided
- 1 teaspoon salt, divided
- 1 cup self-rising cornmeal
- 2 pounds white-fleshed fish fillets, cut into 1-inch strips
- Cooking spray
How to Make It
- . Preheat oven to 400°F. Coat a baking sheet with cooking spray.
- In a shallow dish, whisk together liquid egg, sour cream, ½ teaspoon cayenne pepper, ½ teaspoon parsley, and ¼ teaspoon salt; beat well. In another shallow dish, combine cornmeal, remaining cayenne pepper, remaining parsley, and remaining salt; mix well.
- Dip fish in egg mixture, then in cornmeal mixture, coating completely. Place on prepared baking sheet. Lightly coat each fillet with cooking spray.
- Cook fish 20 to 25 minutes, or until the coating is golden and the fish flakes easily with a fork. Serve immediately.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 270 kcal Calories from Fat: 90 kcal |
|
% Daily Value*
|
| Total Fat 10.0 g 29% |
Saturated Fat 1.5 g 8% |
Trans Fat 0.0 g |
Cholesterol 90 mg 30% |
Sodium 460 mg 8% |
carbohydrates 10 g 8% |
Dietary Fiber 1 g 3% |
Sugars 1 g 1% |
Protein 32 g 64% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |
