Pan seared/oven baked cod
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 47.3
- Total Fat: 0.4 g
- Cholesterol: 24.8 mg
- Sodium: 35.1 mg
- Total Carbs: 0.0 g
- Dietary Fiber: 0.0 g
- Protein: 10.1 g
View full nutritional breakdown of Pan seared/oven baked cod calories by ingredient
Introduction
I made this for my family and they loved it! I made this for my family and they loved it!Number of Servings: 4
Ingredients
-
1/2 cup of Kellogs corn flake crumbs
2 lbs of cod filets
4 egg whites,
1/8 cup of skim milk
2 tbs of canola oil
Salt/pepper to taste
Tips
I like to broil my cod at the end for about 2 minutes for extra crispiness.
Directions
Mix egg whites and skim milk in a dish, set aside. Season cod with salt,pepper.Pour 1/2 cup of cornflake crumbs in a pie pan. Dip cod into milk/egg mixture first then cornflake crumbs. Add oil to a roasting pan,place and bake cod in roasting pan,25-30 minutes until crispy.
Serving Size: 4- 8 ounce servings
Number of Servings: 4
Recipe submitted by SparkPeople user HADLEY1998.
Serving Size: 4- 8 ounce servings
Number of Servings: 4
Recipe submitted by SparkPeople user HADLEY1998.