GF “fried” fish

4, 4oz fillets of white fish

1/2 – 1 cup  rice chex cereal

1 egg


black pepper

1/2 tsp cumin

olive oil

Pre-heat oven to 400 degrees 

Put the cereal in a food processor and grind until fine.  If you don’t have a food processor put in a baggie and hit with rolling pin until finely ground. 

Put cereal on a plate.  Toss with salt, black pepper and 1/2 tsp of cumin

Put egg in a bowl and whisk it (I sometimes add 1 tbsp of water to the egg or milk)

Take your fish 1 piece at a time and dip in the egg wash, then put in the cereal and coat both sides pressing cereal into the fish.  Continue until all 4 fillets are coated.

Heat an oven safe skillet to med-high heat with 1/2 cup olive oil (I use 1/3 cup and it works fine).  When skillet is hot and oil is slightly bubbling, add fish fillets.  Cook about 3 min per side.  Transfer skillet to pre-heated oven and cook for another 2.5 minutes per side.  

Macros per 1 serving of fish

Cal 228

Protein 20 grams

Carbs 7.25 g

FatĀ  10 grams

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