Cornflake Crumbed Fish With Spinach Food

CORNFLAKE-CRUMBED FISH WITH SPINACH

Cornflake-crumbed fish with spinach image

This is a budget family meal and is low in fat. Bake the tomotoes for 15 minutes and cook the spinach for a few minutes for a winter meal.

Provided by Dolphin

Categories Vegetable

Time 40m

Yield 4 serving(s)

Number Of Ingredients 11

Ingredients

1/3 cup corn flake crumbs
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon ground turmeric
4 pieces firm white fish fillets
1/4 cup plain flour
2 egg whites
cooking spray
250 g baby spinach leaves
1 package cherry tomatoes
lemon juice

Steps:

Combine crumbs, cumin, paprika and turmeric.
Coat fish in flour then into egg whites.
Press crumbs firmly onto fish.
Refrigerate for 20 minutes.
Place fish on a (sprayed) foil lined baking tray.
Bake in moderate oven (180c) for 10-15 minutes.
Arrange vegetables on plate, top with fish.
Drizzle with lemon juice.

Nutrition Facts : Calories 65.2, Fat 0.6, SaturatedFat 0.1, Sodium 95, Carbohydrate 11.3, Fiber 2, Sugar 0.7, Protein 4.8

CORNFLAKE BAKED COD FISH

Cornflake Baked Cod Fish image

From Kimberly Tessmer, R.D., L.D. from a magazine which described this as: "a heart-healthy meal that tastes as good as it looks."

Provided by Oolala

Categories Lemon

Time 20m

Yield 2-4 serving(s)

Number Of Ingredients 12

Ingredients

1 lb cod
1 cup corn flake crumbs
1/4 cup seasoned bread crumbs
1/2 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon onion powder
1 tablespoon fresh parsley
1/2 teaspoon kosher salt
1/4 teaspoon pepper
2 large egg whites
nonstick cooking spray
lemon wedge

Steps:

Preheat the oven to 400 degrees F.
Divide the fish into 4 even pieces.
Pour the cornflake crumbs, bread crumbs, and the spices into a shallow, wide bowl and mix.
Beat the egg whites in a separate bowl and dip each piece of fish into the egg and then into the crumb mixture to coat. Repeat for each piece of fish.
Use non-stick cooking spray to coat a baking sheet and place the fish on the sheet and bake for 8-10 minutes, until done. Serve with lemon wedges.

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