Crispy Fish With Fennel Seeds
|All purpose flour||1 Cup (16 tbs)|
|Egg whites||2 Large, lightly beaten|
|Whole grain wheat and barley nugget cereal||1 1⁄4 Cup (20 tbs)|
|Fennel seeds/2 tablespoons lemon||1 Tablespoon|
|Fish fillets/Orange roughy /any other white fish||20 Ounce (about 1/2-inch thick)|
|Lemon||1 , cut into wedges|
Preheat oven to 400Â° F.
Select three pie plates or similar dishes with shallow sides.
In the first dish, place flour.
In the second, place egg whites.
In the third, place cereal mixed with fennel seeds or herb seasoning.
Rinse fish and pat dry.
Dredge a fillet in flour, turning to coat both sides.
Shake off excess.
Then place it in the egg whites, again coating both sides.
Finally, put it in the cereal-seasoning mixture, turning to coat both sides.
Repeat for each fillet.
Lay fillets on ungreased baking sheet.
Bake until fish is no longer translucent, allowing about 10 minutes per inch thickness at the thickest point.
Serve with lemon wedges.