Pinch of Red Pepper flakes
1/2 tsp paprika
1/2 tsp salt
1/2 tsp pepper
1/3 c flour
1 egg (or egg white to reduce fat and cholesterol)
1 c Cornflakes, crushed
4 tilapia filets (can use haddock or other white fish)
Sprinkle fish with spices. Place flour in a shallow dish. Whisk egg with 1 Tbsp water in a medium bowl. Crush Cornflakes and place in another shallow dish. Dredge fish in flour and shake off excess. Dip fish in egg then dredge in Cornflakes coating completely. Bake at 400 degrees 15-20 minutes until golden brown.
I usually bake my own fresh fries with sweet potatoes to keep fat low and avoid gluten, but these are store bought. I used small plates (8″ round) so the meal looks large but this is a good trick to fool your mind if you are trying to cut calories and lose weight. And I round out the meal with a big fresh romaine salad with loads of veggies (cauliflower, broccoli, red/yellow/orange mini sweet peppers/cucumber and grape tomatoes) and a lite balsamic vinaigrette dressing. ENJOY!
WHAT ABOUT A GLUTEN FREE VERSION?
I was trying to see how I could make this recipe gluten free. I know you can purchase gluten free flour in the grocery store readily these days however, even though corn by itself contains no gluten, most brands of corn flakes are not safe for those following the gluten-free diet. That’s because the cereals contain ingredients — usually barley malt sweetener — that contain gluten. Specifically, Kellogg’s Corn Flakes cereal which was the brand I used and is a perennial favorite, includes “malt flavoring” as its third ingredient. Sadly for those who enjoy that cereal, malt flavoring does contain gluten.
If you’re looking for a gluten-free corn flakes option in a mainstream cereal brand that you can find in most grocery stores, you’ll have trouble finding what you want. However, you can find one gluten-free cereal that could be used as a substitute: General Mills’ Corn Chex. Almost all General Mills’ Chex cereals — including Corn, Chocolate, Cinnamon, Honey Nut and Rice Chex — are gluten-free.
You may have difficulty finding these two gluten-free cornflake options: Nature’s Path Foods, a company that specializes in organic and gluten-free products, offers gluten-free, organic, fruit juice-sweetened Corn Flakes. You may find this cereal slightly less sweet, with a somewhat different texture than the corn flakes you’re accustomed to eating, but many people like the flavor even better than they like the more “traditional” corn flakes cereals. Attune Foods Inc., makers of Uncle Sam and Erewhon cereals, also manufacturers Erewhon gluten-free corn flakes. Erewhon’s corn flakes are not sweetened at all; the only ingredients include organic milled corn and sea salt.