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Nutrition Facts
Serving Size 1 (103g) Recipe makes 4 servings
Calories 121
Calories from Fat 11		(9%)
Amount Per Serving		%DV
	Total Fat 1.3g	1%
	Saturated Fat 0.3g	1%
	Monounsaturated Fat 0.3g
	Polyunsaturated Fat 0.4g
	Trans Fat 0.0g
Cholesterol 61mg		20%
Sodium 287mg		11%
Potassium 241mg		6%
Total Carbohydrate 9.3g		3%
	Dietary Fiber 0.3g	1%
	Sugars 1.1g
Protein 17.6g		35%
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Oven Crispy Fish

Recipe #289107 | 30 min | 10 min prep | add private note

⁽¹⁾ RATE IT NOW Print Recipe

By: JaneSays30
Feb 28, 2008

WF - Gluten-Free, Dairy-Free This crunchy, gluten-free fish recipe is a tasty, homemade alternative for frozen fish sticks. Corn flakes, naturally sweetened with fruit juice, help brown the fish with less fat, and a tinge of ginger adds a hint of exotic flavor. If you wish, prepare ahead by freezing individually cooked and cooled pieces on a sheet pan until solid. Then transfer to a freezer storage container to keep on hand for a quick, heat and serve dinner. Nutrition Info Per Serving (6.5 oz/182-wt.): 280 calories (90 from fat), 10g total fat, 0g saturated fat, 0g dietary fiber, 36g protein, 9g carbohydrate (less than 1g dietary fiber, 1g sugar), 100mg cholesterol, 330mg sodium

SERVES 4 (change servings and units)

Ingredients

1 1/2 cups corn flakes (fruit-juice sweetened)
1/4 teaspoon sea salt (to taste)
1/4 teaspoon paprika
1/4 teaspoon ground ginger
4 white fish fillets (6 ounces each)
olive oil or canola oil cooking spray

Directions

1
Preheat oven to 375°F.
2
Put cornflakes in a blender and pulverize until completely crushed. Combine corn flake crumbs, salt, paprika and ginger in a wide, shallow bowl or pie plate.
3
Press fish into corn flake mixture, turning to cover all sides completely. Arrange fish pieces on a parchment-lined or oil-sprayed baking sheet, at least 2" apart. Spray lightly with oil.
4
Bake for 8–10 minutes until top begins to brown, then turn and bake an additional 5–7 minutes, or until fish is done.