Potato Crusted Fish
| Amount |
Measure |
Ingredient |
| 1 |
lb |
Catfish
Fillets |
| 1/4 |
cup |
Egg
Substitute |
| 2 |
tablespoon |
Skim
Milk |
| 1/2 |
cup |
Mashed
Potato Flakes |
| 1/4 |
teaspoon |
Black
Pepper |
Preparation
Mix egg and milk together. Stir together potatoes and pepper. Dip fish in egg mixture, then potato flakes. Repeat. Place on baking sheet. Spray with non-fat vegetable oil spray. Bake at 325° until fish flakes easily, about 15 minutes.
A nice crunchy coating without fat or sodium. Goes really well with the oven fried potatoes. Make sure the instant potato flakes you buy do not include added salt, as many of the "complete" mixes do.
Yield: 4 Servings
Sodium Category: LowSodium
From lowsodiumcooking.com
NOTES:
| Nutrition Facts |
|
|
| Serving
Size |
|
1 |
| Servings Per Recipe |
4 |
| Amount
Per Serving |
|
| Calories |
|
181 |
| Calories
from Fat |
|
83 |
|
| % Daily Values * |
| Total
Fat |
9
gr |
18% |
| Saturated
Fat |
2
gr |
4% |
| Polyunsaturated
Fat |
2
gr |
|
| Monounsaturated
Fat |
4
gr |
|
| Cholesterol |
54
mg |
4% |
| Sodium |
99
mg |
12% |
| Potassium |
472
mg |
12% |
| Carbohydrates |
5
gr |
2% |
| Dietary
Fiber |
0.4
gr |
2% |
| Protein |
20
gr |
|
|
| Vitamin
A |
|
8% |
| Vitamin
C |
|
10% |
| Calcium |
|
3% |
| Iron |
|
6% |
| *
Percent Daily Values are based on a 2000 calorie diet |
|
 |
|
Diabetic Exchanges |
| 0 |
Starch |
| 0 |
Fruit |
| 0 |
Milk
|
| 0 |
Other Carbohydrates
|
| 0 |
Vegetable
|
| 3 |
Lean Meat
|
| 0 |
Very Lean Meat
|
| 0.5 |
Fat |
|
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|
