Cornflake-Crumbed Fish With Spinach

1. Combine crumbs, cumin, paprika and turmeric.

2. Coat fish in flour then into egg whites.

3. Press crumbs firmly onto fish.

4. Refrigerate for 20 minutes.

5. Place fish on a (sprayed) foil lined baking tray.

6. Bake in moderate oven (180c) for 10-15 minutes.

7. Arrange vegetables on plate, top with fish.

8. Drizzle with lemon juice.

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Nutrient	Quantity
Total fats	2.3412 g
Protein	59.8836 g
Carbohydrates	29.4241 g
Energy	388.1943 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0591 g
Water	255.7395 g
Aspartic acid	0.9266 g
Calcium, Ca	329.478 mg
Lutein + zeaxanthin	445.12 g
Fiber, total dietary	2.0562 g
Fatty acids, total saturated 22:0	0.0011 g
Carotene, beta	617.728 g
Niacin	4.5954 mg
Vitamin A, RAE	151.7663 g
Arginine	0.4644 g
Riboflavin	1.4671 mg
Tocopherol, beta	0.0083 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0105 g
Fatty acids, total saturated 20:1	0.005 g
Glutamic acid	1.1092 g
Sodium, Na	472.6087 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0436 g
Total lipid (fat)	2.3412 g
Manganese, Mn	0.7079 mg
Fructose	0.214 g
Proline	0.3546 g
Fatty acids, total saturated 16:0	0.2873 g
Fatty acids, total saturated 8:0	0.0001 g
Sucrose	0.1362 g
Choline, total	166.4052 mg
Fatty acids, total polyunsaturated 18:1 t	0.0017 g
Sugars, total	3.578 g
Serine	0.5491 g
Fatty acids, total saturated 10:0	0.0258 g
Fatty acids, total saturated 18:0	0.1026 g
Fatty acids, total saturated 20:4 undifferentiated	0.13 g
Vitamin B-6	0.5408 mg
Selenium, Se	55.6401 g
Ash	3.9662 g
Fatty acids, total saturated 18:1 undifferentiated	0.5093 g
Pantothenic acid	0.1994 mg
Phenylalanine	0.4827 g
Copper, Cu	0.7138 mg
Betaine	0.6523 mg
Thiamin	0.9176 mg
Retinol	75 g
Methionine	0.2721 g
Iron, Fe	10.9839 mg
Carbohydrate, by difference	29.4241 g
Phosphorus, P	512.091 mg
Folate, total	59.677 g
Tocopherol, gamma	0.103 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0575 g
Alanine	0.4892 g
Cholesterol	125 mg
Valine	0.5709 g
Fatty acids, total saturated 18:2 undifferentiated	0.3361 g
Glycine	0.3046 g
Carotene, alpha	13.685 g
Glucose (dextrose)	0.2963 g
Fatty acids, total saturated 14:0	0.0212 g
Zinc, Zn	3.1485 mg
Isoleucine	0.4635 g
Maltose	0.0462 g
Tocopherol, delta	0.0058 mg
Fatty acids, total saturated 12:0	0.0021 g
Fatty acids, total polyunsaturated	0.7539 g
Fatty acids, total saturated 14:1	0.0046 g
Tocotrienol, gamma	0.0036 mg
Fatty acids, total polyunsaturated 17:1	0.0049 g
Leucine	0.7161 g
Tocotrienol, alpha	0.0944 mg
Vitamin A, IU	1471.6987 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.03 g
Folate, DFE	42.077 g
Tryptophan	0.0892 g
Vitamin C, total ascorbic acid	0.2034 mg
Phytosterols	5.453 mg
Galactose	0.0506 g
Fatty acids, total polyunsaturated 18:1 c	0.0391 g
Fatty acids, total saturated 20:0	0.004 g
Lactose	0.0462 g
Tyrosine	0.3199 g
Vitamin B-12	2.5594 g
Vitamin K (phylloquinone)	2.6123 g
Fatty acids, total saturated	0.4833 g
Histidine	0.2017 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0024 g
Fatty acids, total monounsaturated	0.5966 g
Threonine	0.3175 g
Folate, food	42.077 g
Fatty acids, total polyunsaturated 17:0	0.0101 g
Cryptoxanthin, beta	142.278 g
Vitamin E (alpha-tocopherol)	2.1221 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0825 g
Fatty acids, total trans	0.0017 g
Fatty acids, total trans-monoenoic	0.0017 g
Magnesium, Mg	87.0133 mg
Lysine	0.5593 g
Potassium, K	884.5413 mg
Cystine	0.1992 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon juice	0	0	0	0
Paprika	1 teaspoon	6.486	1.2418	0.2965
Egg white	2	34.32	0.4818	0.1122
Turmeric	1 teaspoon	9.36	2.0142	0.0975
cumin	1 teaspoon	7.875	0.929	0.4677
cherry tomato	1 package	222.5	0	1.25
baby spinach leaf	250 g	222.5	0	1.25
cooking spray	0	0	0	0
corn flake crumb	0.33 cup	107.6533	24.7573	0.1173
plain flour	0.25 cup	222.5	0	1.25
white fish fillet	4 pieces	222.5	0	1.25