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Mexican Baked Fish

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)369.2244
Energy (kCal)1901.9805
Carbohydrates (g)51.0386
Total fats (g)15.2301
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat oven to 325 degrees. | 2. Warm oil in a small saucepan over medium-high heat, saute onion and garlic until tender, about 3 minutes. | 3. Add tomatoes, chili powder and red pepper, bring to a boil. | 4. Reduce heat; cover and simmer 15 minutes, stir occasionally. | 5. In shallow dish, beat egg white and milk until it begins to foam. | 6. Place corn meal on wax paper, dip fillets in egg mixture, then in corn meal. | 7. Spray a 13 x 9 in baking dish with non-stick cooking spary and place fillets in dish. | 8. Pour sauce over fish, sprinkle with cheese and bake about 20 minutes or until fish flakes easily. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    extra virgin olive oil 1 tablespoon 1613.8703 0.0 359.0408 9.0667
    onion 1/4 cup chopped 16.0 3.736 0.44 0.04
    garlic 2 cloves minced 8.94 1.9836 0.3816 0.03
    rotel tomato chilies 1 can 1613.8703 0.0 359.0408 9.0667
    chili powder 1 teaspoon 7.614 1.3419 0.3634 0.3856
    red pepper 1/8 teaspoon 0.1562 0.0344 0.0073 0.0017
    egg white 1 17.16 0.2409 3.597 0.0561
    milk 1 tablespoon skim 34.5 0.831 0.3435 3.576
    yellow cornmeal 1/2 cup 203.74 42.8708 5.0508 2.074
    flounder fillet 4 1613.8703 0.0 359.0408 9.0667
    part mozzarella cheese 1/2 cup part-skim shredded - - - -

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



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