Cornflake Crumbed Fish With Spinach Food
CORNFLAKE-CRUMBED FISH WITH SPINACH
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
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
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
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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