Indulge in a favourite without loading up on fat. Baking at extra-high heat does the trick. Our crunchy coating adds lots of flavour to the fish. Choose fresh, individually flash-frozen or wrapped fillets.
- Portion size 4 servings
- Credits : © CanadianLiving.com
- 3 baking potatoes
- 2 tablespoons vegetable oil
- 3/4 teaspoons salt
- 3/4 teaspoons pepper
- 3 cups corn flakes
- 1/4 cup all-purpose flour
- 1 teaspoon Italian herb seasoning
- 1 teaspoon grated lemon rind
- 1 egg
- 1 tablespoon milk
- 4 halibut fillets (1 lb/500 g total)
- 4 cod fillets (1 lb/500 g total)
Scrub potatoes; cut each into 8 wedges. Toss with oil and 1/4 tsp (1 mL) each of the salt and pepper; place on large rimmed baking sheet.
Bake in 450°F (230°C) oven for 20 minutes. Turn and bake for 10 minutes longer or until crisp and golden outside and tender inside; move to edge of baking sheet.
Meanwhile, pour cereal into plastic bag. Using rolling pin, crush to make coarse crumbs; transfer to plate. On separate plate, stir together flour, seasoning, rind and remaining salt and pepper.
In shallow dish, whisk together egg and milk. Dip fillets, 1 at a time, into flour mixture, shaking off excess. Dip into egg mixture, then into crumbs, pressing lightly to coat.
Place in centre of baking sheet. Return baking sheet to oven for about 8 minutes or until fish flakes easily with fork and is crispy outside.
Nutritional facts <b>Per serving:</b> about
- Sodium 678 mg
- Protein 29 g
- Calories 390.0
- Total fat 10 g
- Cholesterol 61 mg
- Saturated fat 1 g
- Total carbohydrate 46 g
- Iron 37.0
- Folate 15.0
- Calcium 7.0
- Vitamin A 6.0
- Vitamin C 23.0