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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 226.8
  • Total Fat: 3.3 g
  • Cholesterol: 51.3 mg
  • Sodium: 274.1 mg
  • Total Carbs: 22.4 g
  • Dietary Fiber: 2.4 g
  • Protein: 26.3 g

View full nutritional breakdown of Crispy oven baked cod calories by ingredient
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Crispy oven baked cod

Submitted by: KCIOLA

Introduction

This recipe is very quick to make, tastes great and goes really well with sides of broccoli and brown rice. This is usually a staple in my weekly meal plan. This recipe is very quick to make, tastes great and goes really well with sides of broccoli and brown rice. This is usually a staple in my weekly meal plan.
Number of Servings: 2

Ingredients

    2 Cod Fillets (approx. 6 oz. each)
    1/4 cup of whole wheat flour
    1/4 cup of non-fat milk
    1/4 cup of bread crumbs
    2 tbsp. of Parmesan cheese
    any combination of spices (I like a basil and garlic blend you can get at the grocery store)

Directions

Pre-heat the oven to 450 degrees.

Thoroughly wash and dry the fish fillets.

Place whole wheat flour in mixing bowl and put fish in bowl and cover completely with flour.

Dip the fish in the nonfat milk so that the flour is dampened.

Combine the bread crumbs and Parmesan cheese and any other spices in separate bowl.

Place the fillet in the breadcrumb mixture and coat till the whole fillet is covered.

Place fillets on a cooking sheet.

Cook at 450 degrees for 7-9 mins. or until fish separates nicely with a fork.

Broil on high for 1 min until crust is slightly brown.

Number of Servings: 2

Recipe submitted by SparkPeople user KCIOLA.






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