We love cod…but it is very expensive here in the Midwest. Nevertheless, I always keep some on hand in the freezer. "The Basics and More Cook Book” had this recipe for baked cod, and it made a nice crust, but not like a crisp, fried crust. That said, it was faster and much less messy than frying. Bake fish about 10 minutes per inch of thickness – ours was thicker than an inch, and 12 minutes was perfect.
3 Tablespoons Butter
¼ Cup Flour, All-purpose
¼ Cup Cornmeal
¾ Teaspoon Salt
¼ Teaspoon Pepper
1 Pound Cod Fillet -- fresh or thawed
Melt butter in an 8 x 8" pan. Combine flour, cornmeal, salt and pepper. Dredge fish in flour mixture and place in pan. Turn fish to coat with butter.
Bake at 450° for 8-10 minutes until fish flakes easily when tested with a fork.
2012 Cost: $5.91 or $1.88 per serving
Per Serving: 230 Calories; 10g Fat (38.4% calories from fat); 22g Protein; 13g Carbohydrate; 1g Dietary Fiber; 72mg Cholesterol; 549mg Sodium. Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Fat.