This classic dish is made a little healthier with sweet potatoes and a crispy cereal breading.
Ingredients
- Nonstick cooking spray
- ½ cup plain fat-free Greek yogurt
- ¼ cup sliced green onions
- 2 teaspoons lime juice
- 1 teaspoon kosher salt, divided
- ½ teaspoon black pepper, divided
- 3 cups shredded coleslaw mix
- 1 pound sweet potatoes, cut into 1/2-inch wedges
- 2 tablespoons olive oil, divided
- 1 teaspoon chili powder
- 4 (4 ounce) fillets fresh or frozen whitefish such as haddock or cod, 1 inch thick
- 1 egg, lightly beaten
- 1 tablespoon water
- 2 ½ cups puffed corn cereal or corn flakes, crushed
Directions
Step 1
Preheat oven to 400 degrees F (200 degrees C). Line a 10×15-inch baking pan with foil and coat lightly with nonstick cooking spray.
Step 2
Stir together yogurt, green onions, lime juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Stir in coleslaw. Cover and refrigerate until chilled, about 1 hour.
Step 3
Arrange sweet potatoes on prepared pan. Drizzle with 1 tablespoon oil. Sprinkle with chili powder and 1/4 teaspoon salt; toss to coat. Bake in preheated oven until tender and browned, 20 to 25 minutes.
Step 4
Rinse fish and pat dry with a paper towel. Stir together egg and water in a shallow dish. Mix together cereal, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper in another shallow dish. Dip each fillet in egg mixture, letting excess drip off; dip in cereal mixture, turning to coat.
Step 5
Heat remaining 1 tablespoon oil in a 10-inch oven-safe skillet over medium-high heat. Add fish and cook until just golden, about 3 minutes. Turn fish. Transfer skillet to oven. Bake until fish flakes easily, about 15 minutes. Serve with sweet potatoes and slaw.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 458 | |
% Daily Value * | |
Total Fat20g | 25% |
Saturated Fat4g | 19% |
Cholesterol124mg | 41% |
Sodium658mg | 29% |
Total Carbohydrate42g | 15% |
Dietary Fiber6g | 23% |
Total Sugars6g | |
Protein29g | |
Vitamin C22mg | 112% |
Calcium102mg | 8% |
Iron2mg | 13% |
Potassium933mg | 20% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved
source by allrecipe
Leave feedback about this