- Preparation Time
- 30 min
- Cooking Time
- 8 min
- Cooling Time
- Skill Level
- Serving Size
- 500 g Nestlé® GLUTEN FREE CORN FLAKES cereal, finely crushed
- 2 tsp grated lemon peel (10 g)
- 0.5 tsp salt (2g)
- 2 eggs
- 450 g white fish fillets (such as sole or cod)
- 2 tbsp vegetable oil (30 ml)
- 8 corn tortillas (15 cm / 6-inch)
- 1 medium avocado, mashed
- 250 g shredded lettuce
- 1 small lemon, cut into wedges
- Salsa, if desired
- In shallow dish, mix corn flake crumbs, lemon peel and salt. In another shallow dish, beat eggs. Dip fish into beaten eggs; coat well with crumbs.
- In 30cm (12-inch) nonstick skillet, heat oil over medium heat. Cook fish in oil 6 to 8 minutes, turning once, until fish flakes easily with fork. Cut into bite-size pieces.
- Heat tortillas as directed on package. Fill tortillas with fish, avocado and lettuce; top with lemon wedges. Serve with salsa.
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Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too.
A ‘whole’ grain has more nutrients than a ‘refined’ grain, because all parts of the grain are retained – kernel, bran, endosperm and germ – along with their fibre, vitamins, minerals and phytonutrients. But most of the bran and germ are removed when producing refined grains. Whole grains therefore contain more nutrients than refined grains.
The general name for proteins found in cereal grains such as wheat. It holds the food together, like a ‘glue’, and gives dough its elasticity.
Keep it simple: make grains the base of your diet and choose whole grains over refined grains wherever possible. U.S Dietary Guidelines recommend eating 3 servings (48g) a day. So, whenever you look for breakfast cereals, bread, pasta, rice or flour to cook at home, look for the word “whole”, ideally among the first ingredients in the list.
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