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Potato Crusted Fish


A nice crunchy coating without fat or sodium. Goes really well with the oven fried potatoes. Make sure the instant potato flakes you by do not include added salt, as many of the "complete" mixes do.

1 lb Catfish Fillets
1/4 c Egg Substitute
2 T Skim Milk
1/2 c Mashed Potato Flakes
1/4 t Black Pepper

Mix egg and milk together. Stir together potatoes and pepper. Dip fish in egg mixture, then potato flakes. Repeat. Place on baking sheet. Spray with non-fat vegetable oil spray. Bake at 325 until fish flakes easily, about 15 minutes.

Yield: 4 Servings

Sodium Category: LowSodium

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 4

Amount Per Serving
Calories 181
Calories from Fat 83

% Daily Values *

Total Fat 9 gr
  Saturated Fat 2 gr
  Polyunsaturated Fat 2 gr
  Monounsaturated Fat 4 gr
Cholesterol 54 mg
Sodium 99 mg
Potassium 472 mg
Carbohydrates 5 gr
  Dietary Fiber 0.4gr
Protein 20 gr
14%
11%
 
 
18%
4%
12%
2%
2%
 

Vitamin A
Vitamin C
Calcium
Iron
8%
10%
3%
6%

* Percent Daily Values are based on
a 2000 calorie diet

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