Crusty Oven Baked Fish
|Haddock fillets/Flounder fillets||2 Pound|
|Wheat germ||1⁄2 Cup (8 tbs)|
|Peanut||1⁄2 Cup (8 tbs)|
|Sesame seeds||1⁄4 Cup (4 tbs)|
|Bran flakes/Whole grain bread crumbs||1⁄2 Cup (8 tbs)|
|Black pepper||1⁄2 Teaspoon|
|Garlic powder||1⁄2 Teaspoon|
|Egg||1 , beaten|
|Oil||1⁄2 Cup (8 tbs)|
|Lemon juice||1⁄2 Cup (8 tbs)|
Cut into portions and leave to drain.
Combine all dry ingredients to make crumb mixture and set aside.
Combine egg, oil and lemon juice in a blender or use an eggbeater to obtain an emulsion.
Dip portions of fish into egg dip and then into crumb mixture.
Lay on shallow baking pan which has been lightly oiled.
Bake in preheated oven approximately 20 minutes, until tender.
Serving size: Complete recipe
Calories 4189 Calories from Fat 2756
% Daily Value*
Total Fat 308 g474%
Saturated Fat 57.3 g286.4%
Trans Fat 0 g
Cholesterol 490.6 mg163.5%
Sodium 5977.7 mg249.1%
Total Carbohydrates 240 g80.2%
Dietary Fiber 26.9 g107.5%
Sugars 40.3 g
Protein 151 g302.8%
Vitamin A 54.4% Vitamin C 102.3%
Calcium 72.3% Iron 190.4%
*Based on a 2000 Calorie diet