Cornmeal Parmesan Cod Fillets

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.
4 Servings
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.

No comments:

Post a Comment

Hi...we'd love to hear from you.
Comments are moderated before appearing...Thanks.