Bayou Crisp Baked Fish

Rated

Ingredients

3 cup corn flake cereal
1 1/2 lb halibut, you may use cod or snapper fillets without skin, about 1-1/2
1 dash salt
1 dash pepper
2 tbsp honey Dijon mustard
1 tsp sweet paprika
1/4 - 1/2 tsp hot paprika or cayenne
1 tsp garlic powder
1 tsp dried thyme
1/4 tsp freshly ground black pepper
2 tbsp ketchup

Preparation

Preheat oven to 425 degrees F. Lightly spray a baking sheet with cooking spray.

Place the cornflakes in a sealable plastic bag. Squeeze out excess air and seal. Crush the cornflakes fine with a rolling pin and transfer to a pie pan. Rinse the fish under cold water and pat dry. With tweezers, remove any bones. Season the fish for the grown-ups with salt and pepper. Season the children's portions with salt. Cut the children's portions into nuggets or strips, if desired.

Place the nuggets or strips into a bowl, add the ketchup, and mix to combine. Roll the pieces in cornflakes until coated. Transfer to the prepared baking sheet and lightly coat the top with cooking spray.

Combine the honey mustard, paprikas, garlic, thyme, and pepper in a small bowl. Spread the mixture on one side of the fish meant for the adults. Place the fish, coated side down, in cornflakes and spread the mixture on the sides and top. Roll in the cornflakes until coated. Transfer to the prepared baking sheet and lightly coat the top with cooking spray.

Bake the nuggets for 10 - 15 minutes and the fillets for 15 - 20 minutes, or until done. Do not overcook. The center should no longer be translucent and the fish should flake easily with a fork.

Yield

Serves 4

Cook Time

Prep Time: 20 mins.
Cook Time: 20 mins.

Nutrition Facts

Nutrition information is provided as a resource. Values will vary depending on specific ingredients used.
Serving Size: 1
Number of Servings: Serves 4
Amount Per Serving:
Calories: 620
Calories from Fat: 144

Amount per Serving
% Daily Value*
Amount per Serving
% Daily Value*
Total Fat 16g
24%
Carbohydrates 66g
22%
Dietary Fiber 10g
40%
Saturated Fat 10g
50%
Calories 620kcal
31%
Cholesterol 109mg
36%
Protein 82g
136%
Sodium 811mg
33%
Calcium
3%
Iron
41%
Vitamin A
42%
Vitamin C
33%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.