Nutritional Info

Nutrition Facts

Serving Size 1 (206g)

Calories 350
Calories from Fat 124 (35%)
Amount Per Serving %DIV
Total Fat 13.8g 21%
Saturated Fat 4g 20%
Monounsaturated Fat 5.5g
Polyunsaturated Fat 4.3g
Trans Fat 0.0g
Cholesterol 140.6mg 47%
Sodium 335.5mg 15%
Potassium 934.4mg 20%
Total Carbohydrate 14.8g 5%
Dietary Fiber 0.6g 2%
Sugars 0g
Protein 37.3g 75%

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Recipe Description
I was snowed in one night and i had only a few ingredients. Long story short this recipe turned out to be a pleasant surprise.
Prep time
15 min
Cook time
10 min
Ready In
25 min


Serves Tool

Serves To:USMetric
1/2   lemon
1/2 Cup(c)  spoon-size shredded wheat (1.715 mg)
1 Ounce(oz)  no-salt kettle potato chips
12 Ounce(oz)  orange roughy


With your rolling pin, flatten out the Shredded Wheat and the potato chips. Place crumbs on a flat surface or in a dish to dip the fish.

Clean the fish but don't pat dry.Spray a nonstick griddle or frying pan with oil and heat over medium high heat.


Dip the fish in the Shredded Wheat mixture on both sides. Fry on the griddle or pan. Brown on both sides. If the fish starts to brown too rapidly, turn down the heat to medium. Cook for 4 minutes on each side, a bit more for thicker pieces. The fish is done when it flakes.

Serve hot with squeezed lemon juice on top with steamed vegetables, brown rice

Additional notes

Alternate fish for this recipe: orange roughy, halibut, catfish, sea bass.

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White Fish Surprise
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