Estimated Nutrition (whole recipe, rough)
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Skimmed Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 2 each 3 oz fish fillets
- 1/8 cup skimmed milk
- 1/3 cup crushed corn flakes
- 1/2 tsp saffflower oil
- 1 x season to taste
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Directions
Rinse and pat dry fillets. Dip fillets in milk then roll in corn flakes let stand briefly so crumbs adhere. Brush the oil around the bottom of a 9 x 9 pan. Place fillets in pan, season, and bake (uncovered) at 400°F. for 10 minutes, turning after 5 minutes. Serve immediately. Note: do not try to keep the fillets warm by covering. The corn flakes values per serving cholesterol: 43 mg. Tarter sauce ¼ cup low fat plain yogurt 2 tablespoons sweet pickle relish mix togther and spread over fish values per serving calories: 12 added fat: 0 cholesterol: 1 mg