Many types of fish will work well with this recipe including cod, sole, or halibut. Perhaps use whatever is on sale when you are grocery shopping. This dish is accompanied nicely with spicy cajun mayonnaise.
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Ingredients:
- 4 5-oz. portions cod fillets
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 1/4 cup all-purpose flour
- 2 egg whites, beaten
- 1 1/2 cups corn flakes, crushed fine
- 4 whole wheat hamburger buns
- Garnish:
- Lettuce leaves
- Sliced tomato
- Sliced pickles
Preparation:
1. Preheat the oven to 375°F.
2. To prepare the fish, sprinkle both sides of each fillet evenly with the salt and the pepper.
3. Place the egg whites, flour, and cornflakes each in seperate, shallow dishes near eachother. Dredge each fish fillet first in the flour, then the egg white, and finally the cornflakes, to coat the fillets evenly. Place the fillets on a baking sheet, coated with cooking spray.
4. Bake the fillets for 10 minutes, or until the fish flakes easily with a fork.
5. Top each bun with one fish fillet, and garnish with lettuce, tomatoes, and pickles.
Serves 4
Per Serving Calories 276
