Crunchy Oven Fried Fish

Crunchy Oven Fried Fish
A very tasty rendition of breaded chicken.

Servings: 4

• 1/3 cup all-purpose flour
• 1/4 teaspoon pepper
• 1/3 cup egg substitute
• 2/3 cup crushed corn flakes
• 1 tablespoon grated parmesan cheese
• 1/8 teaspoon cayenne pepper
• 1 pound haddock, cod or fish fillets of choice

Preheat oven to 425 degrees F.

Combine flour and pepper in a shallow bowl.

In a second bow add egg substitute.

In a third bowl, combine cornflakes, cheese and cayenne. Dredge fish in flour mixture, then egg mixture and coat with cornflakes.

Place fish fillets on a baking sheet that has been coated with a nonstick cooking spray or use the new nonstick foil. Lightly spray fish with cooking oil spray.

Bake at 425 degrees F for 10-15 minutes, or until fish flakes easily with a fork.

Per Serving: 192 Calories; 4g Fat (17.2% calories from fat); 1g Saturated Fat; 26g Protein; 13g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 190mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1/2 Fat.