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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Australasian >> Australian >> Australian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Preheat oven to 220 degrees Celsius. | 2. Set oven rack to lowest position. | 3. Coat/spray a baking sheet with cooking spray. | 4. In a shallow bowl whisk egg white with water. | 5. Toast Bread till dark brown. | 6. In a food processor combine the toast with cheese and next 7 dry spices. Process until you have fine breadcrumbs. | 7. Dip the fish firstly into the egg whites allowing any excess to drip off. | 8. Place a small amount of the crumb mixture onto a plate then coat in the breadcrumb mixture pressing down with hands to firmly pack the coating onto the fish adding more crumbs onto the plate as needed to coat each fillet (do not use the whole amount of crumbs on the plate at one time or they may get soggy). | 9. Place the breaded fish onto baking sheet. | 10. Bake in preheated 220 degree C oven for about 10 minutes or until the fish flakes with a fork (baking time will vary depending on the thickness of the fillets do not over cook the fillets). | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
fish fillet	2			2122.8148	157.9411	124.7381	110.3138
egg white	1			17.16	0.2409	3.597	0.0561
water	1/2	tablespoon		0.0	0.0	0.0	0.0
brown bread	1	slice		87.75	19.485	2.34	0.675
cheese	1/8	cup	grated low fat	59.5688	0.3949	3.6112	4.8499
oregano	1/4	teaspoon	dried	0.6625	0.1723	0.0225	0.0107
basil	1/4	teaspoon	dried	0.0508	0.0059	0.006999999999999999	0.0014
parsley	1	teaspoon		0.45	0.0791	0.0371	0.0099
paprika	1/4	teaspoon		1.6215	0.3104	0.0813	0.0741
garlic powder	1/2	teaspoon		5.1305	1.1273	0.2565	0.0113
seasoning salt	1/4	teaspoon		-	-	-	-
pepper	1/4	teaspoon	ground	1.4432	0.3677	0.0597	0.0187

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.