Pan seared/oven baked cod

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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.