[wpurp-searchable-recipe] – – cornflake crumbs, grated Parmesan cheese, cayenne pepper (or to taste), egg, milk, flour, fish fillets (6-oz.), Sea salt and freshly ground black pepper (to taste), Olive oil, Tartar OR seafood cocktail sauce (optional), Preheat oven to 450 degrees. ; In a pie plate or shallow dish, toss together cornflake crumbs, Parmesan cheese, and cayenne pepper. On a second plate, whisk together egg and milk; spread flour on a third plate. ; Season each fish fillet with salt and pepper then dredge in flour, shaking off excess. ; Dip in egg/milk mixture then coat with cornflake mixture. ; Place fillets on a lightly oiled baking sheet; bake for 10 minutes per inch of thickness measured at the thickest part of the fish, or until fish flakes easily when tested with a fork.; – <strong>SERVING SUGGESTION:</strong> Steamed green beans and steamed red potatoes tossed with a little butter and chopped fresh parsley.
<strong>VEGETARIAN:</strong> Substitute tempeh for the fish.
<strong>KOSHER:</strong> No changes necessary.
<strong>GLUTEN FREE:</strong> Make sure cornflake crumbs and tartar or seafood sauce (if using) are gluten-free. Use gluten-free flour.
<strong>NUTRITION:</strong> Per Serving: 210 Calories; 3g Fat; 34g Protein; 10g Carbohydrate; trace Dietary Fiber; 111mg Cholesterol; 232mg Sodium. Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 0 Non-Fat Milk; 0 Fat. Points: 5 – Dinner – Classic[/wpurp-searchable-recipe]