Servings: 4

2 cups Special K cereal 2 cups Special K cereal
2 teaspoons Cajun or Old Bay seasoning 2 teaspoons Cajun or Old Bay seasoning
¼cup plus 2 tablespoons fat-free egg substitute ¼cup plus 2 tablespoons fat-free egg substitute
1 pound orange roughy, cod, flounder, or other whitefish fillets, cut into 8 equal pieces Butter-flavored non stick cooking spray 1 pound orange roughy, cod, flounder, or other whitefish fillets, cut into 8 equal pieces Butter-flavored non stick cooking spray
 
Sauce Sauce
¼ cup nonfat or light mayonnaise ¼ cup nonfat or light mayonnaise
1 tablespoon finely chopped onion 1 tablespoon finely chopped onion
1½ teaspoons finely chopped capers 1½ teaspoons finely chopped capers
¼ teaspoon Dijon mustard ¼ teaspoon Dijon mustard

1. To make the sauce, combine all the sauce ingredients in a small bowl, and stir mix well. Set aside.
2. Put the cereal in a food processor and process into coarse crumbs. (Alternatively, place the cereal in a plastic zip-type bag and crush with a rolling pin or the bottom of a glass.) There should be 1 cup of crumbs. Pour the crumbs into a shallow dish, add the Cajun or Old Bay seasoning, and stir to mix well. Pour the egg substitute in another shallow dish.
3. Dip the fish pieces first in the egg substitute and then in the crumb mixture, turning to coat both sides well.
4. Coat a large baking sheet with nonstick cooking spray, and arrange the fish fillets on the sheet in a single layer. Spray the tops lightly with the cooking spray and bake at 450° F for 12 to 15 minutes or until the outside is crisp and golden and the fish flakes easily with a fork. Serve hot, accompanied by the sauce.