Cereal-coated baked fish or chicken
Cereal-coated baked fish or chicken is a dish where fillets or pieces of fish or chicken are coated in crushed breakfast cereal (often cornflakes or bran flakes) and baked until crispy. The coating typically includes the cereal, sometimes mixed with spices, herbs, or a binder like egg or milk, and the dish is popular in home cooking for its simplicity and texture. It is found in various cuisines, often as a quick, family-friendly meal in Western countries.
🍽️ Nutrition at a glance
This dish is generally high in protein from the fish or chicken, with moderate carbohydrates from the cereal coating and some fat depending on the oil or butter used. It provides key nutrients like protein, fiber (if using whole-grain cereal), and vitamins such as B vitamins, with a rough calorie ballpark of 300-500 calories per serving, depending on portion size and ingredients.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 30 g |
| Carbs | 18 g |
| Fat | 20 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 520 mg |
| Potassium | 450 mg |
| Phosphorus | 320 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Selenium | 40 mcg |
| Iron | 2.5 mg |
| Vitamin D | 1.5 mcg |
| Magnesium | 45 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects a creative use of pantry staples like breakfast cereal to create a crispy coating, making it a resourceful and nostalgic comfort food in many households. Nutritionally, it can be a healthier alternative to deep-fried coatings, offering a crunchy texture with less fat when baked, and it's often used to encourage children to eat more fish or lean proteins.
