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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 170.2
  • Total Fat: 4.4 g
  • Cholesterol: 62.7 mg
  • Sodium: 216.1 mg
  • Total Carbs: 5.1 g
  • Dietary Fiber: 0.2 g
  • Protein: 26.8 g

View full nutritional breakdown of Oven Fried Cod calories by ingredient
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Oven Fried Cod

Submitted by: SLJGEMINI75


Number of Servings: 2

Ingredients

    1/2 lb cod fillets
    1/2 Tbsp lemon juice
    2 Tbsp skim milk
    1/4 tsp hot sauce
    1 tsp minced garlic
    1/2 tsp onion powder
    1/8 tsp white pepper
    1/8 tsp salt
    1/4 cup corn flakes, crushed
    1/2 Tbsp olive oil

Directions

Preheat oven to 475 degrees. Wipe fillets with lemon juice and pat dry. Combine milk, hot sauce and garlic in a bowl; set aside. Combine white pepper, salt, onion powder and cornflake crumbs and put on a plate.

Let fillets sit briefly in milk mixture. Remove and coat fillets on both sides with the crumbs mixture. Let stand briefly until coating sticks to each side of fish. Arrange lightly oiled shallow baking dish. Bake for 20 minutes on middle rack in oven. Serve immediately.

Yield: 2 Servings


Number of Servings: 2

Recipe submitted by SparkPeople user SLJGEMINI75.





TAGS:  Fish | Dinner | Fish Dinner |

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