Crispy oven baked cod
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 Cod Fillets (approx. 6 oz. each)1/4 cup of whole wheat flour1/4 cup of non-fat milk1/4 cup of bread crumbs2 tbsp. of Parmesan cheeseany combination of spices (I like a basil and garlic blend you can get at the grocery store)
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.
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.
Nutritional Info 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
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