Crispy Fish Sandwich

Prep time: 20 minutes
Serves: 6

Ingredients:

• 1 lb. fresh or frozen fillets (sole, perch or tilapia)
• 1 egg, beaten
• 1 tbsp. water
• 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 egg and water together, then set aside.

4. Pat fish fillets dry and dip in egg mixture, transfer one piece at a time to the plastic bag and shake gently to coat. When done, 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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