Crispy Fish Sandwich

Prep Time: 20 Min Servings: 6 servings Difficulty: Easy

Ingredients:

  • 1 lb. Fresh or frozen fillets (sole, perch or tilapia)
  • 1 Egg, beaten
  • 1 tbsp Water
  • Crispy Coating
  • 1 cup Corn flakes, crushed
  • 1⁄2 tsp Dry mustard
  • 1⁄2 tsp Garlic powder
  • 1⁄4 tsp Black pepper

Directions:

  1. Preheat oven to 375ºF.
  2. In a heavy plastic bag combine corn flake crumbs, garlic powder, mustard and pepper.
  3. In a shallow bowl lightly beat together egg and water, set aside.
  4. Pat dry fish fillets and dip in egg mixture and transfer one piece at a time to plastic bag and shake gently to coat. Place on a baking sheet.
  5. Bake for 6-8 minutes or until fish flakes easily with a fork.
  6. Place cooked fish in a whole wheat pita and dollop with horseradish, low fat mayonnaise or salsa.

Notes:
Nutritional information per serving: Protein 31.9g Total fat 9.5g Carbohydrates 71.7g Calories 503 Sodium 894mg Cholesterol 10.67mg

 

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