St. John's- Baked Fish (or Chicken)- February 7, 2012

Published 02/07 2012 09:13AM

Updated 02/07 2012 09:17AM


1-1/4 cups crushed corn flakes
cup shredded Parmesan cheese
2 tablespoons minced green onions, green parts only
1/8 teaspoon black pepper
1 lemon
cup egg substitute
12 ounces haddock fillets = 4 small fillets (or 12 ounces chicken)


1. Preheat oven to 400 degrees Fahrenheit. Line baking sheet with parchment paper; set aside.

2. Combine corn flakes, cheese, green onions & pepper on a plate. Grate lemon peel; stir into corn flake mixture. Reserve lemon. Pour egg substitute into shallow bowl.

3. Dip fish fillets into egg substitute, then into corn flake mixture; coat well on both sides. Place coated fillets on prepared baking sheet. Bake about 30 minutes or until cooked through. If using chicken, bake 40 minutes. Cut reserved lemon into wedges; garnish fish with lemon wedges.

Makes 4 servings
Information per serving:
Calories: 209
Total fat (gm): 2
Protein (gm): 22
Carbohydrate (gm): 26
Dietary fiber (gm): 1
Sodium (mg): 364
Dietary Exchanges = 2 starch + 2 meat

Copyright 2016 Nexstar Broadcasting, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.