Here’s a delicious, low calorie way to have breaded fish. You can also use flounder or sole, and bake a little less time (as they are usually thinner.) I quickly stir-fried some vegetables while the fish was in the oven.
Cornmeal Parmesan Cod Fillets
¼ Cup Flour
¼ Cup Cornmeal
1 Teaspoon Salt
½ Teaspoon Paprika
½ Teaspoon Pepper
2 Large Egg Whites
2 Tablespoons Skim Milk
4 4-6 Ounce Cod Fillets
1 Tablespoon Grated Parmesan Cheese
Combine flour, cornmeal, salt, paprika and pepper in a shallow bowl or plate.
In another shallow bowl, beat egg whites and milk. Coat fish with cornmeal mixture, dip in egg white mixture, coat again with cornmeal mixture.
In a shallow baking pan like a 15 x 10 x 1" pan, sprayed with pan coating (I like to use nonstick foil), arrange fish in a single layer. Sprinkle with parmesan.
Bake uncovered, at 425° for 10-12 minutes or until fish flakes easily.
Per Serving: 171 Calories; 1g Fat (7.7% calories from fat); 24g Protein; 14g Carbohydrate; 1g Dietary Fiber; 50mg Cholesterol; 649mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 0 Non-Fat Milk; 0 Fat.