Oven "Fried" Hoki For Four Recipe - Cooking Index
1 lb | 454g / 16oz | Skinless hoki fillets |
2 tablespoons | 30ml | Lemon juice |
1/4 cup | 59ml | Evaporated skim milk |
2/3 cup | 41g / 1.4oz | Corn flake crumbs |
2 teaspoons | 10ml | Vegetable oil |
Sprinkle fish with lemon juice. Dip fillets in milk, then roll in crumbs. Spray baking pan with non-stick coating. Arrange fillets in pan and drizzle with oil.
Bake at 450 degrees for 8 to 10 minutes or just until fish flakes easily.
This recipe yields 4 servings.
NUTRITIONAL ANALYSIS PER SERVING: Calories- 200; Protein- 24 g.; Iron- 0.6 mg.; Fat- 3 g.; Sodium- 176 mg.; Cholesterol- 33 mg.; (14% calories from fat).
Source:
National Marine Fisheries
Average rating:
4 (1 votes)
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