Crispy Baked Fish Recipe
Servings: 4
Ingredients
- 1 1/4 lb Cod, *NOTE
- 1/4 c. Egg substitute
- 1 Tbsp. Skim lowfat milk
- 1 tsp Worcestershire sauce
- 1 Tbsp. Fresh lemon juice
- 1/2 c. Stone-grnd cornmeal, or possibly cornflake crumbs
- 1/2 tsp Grnd cumin
- 1 x Clove garlic, chopped
- 3 Tbsp. Sesame Seeds Extra virgin olive oil cooking spray
Directions
- *NOTE: or possibly scrod, haddock, or possibly pollack fillets
- Preheat oven to 425F (220C). Place a sheet of aluminum foil large sufficient to hold fillets on a baking sheet. Lightly spray foil with cooking spray.
- Place fish fillets on foil.
- In a small bowl, combine egg substitute, skim lowfat milk, Worcestershire sauce, and lemon juice. Using a pastry brush, paint egg mix onto fillets. Mix together cornmeal, cumin, garlic, and sesame seed. Sprinkle cornmeal mix onto fillets, covering well. Lightly spray coated fillets with cooking spray. Bake for 10 min per inch (2.5 cm) of thickness, about 15 min. Serve immediately.
- (Makes 4 servings)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 193g | |
| Recipe makes 4 servings | |
| Calories 246 | |
| Calories from Fat 47 | 19% |
| Total Fat 5.56g | 7% |
| Saturated Fat 0.88g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 61mg | 20% |
| Sodium 125mg | 5% |
| Potassium 719mg | 21% |
| Total Carbs 17.66g | 5% |
| Dietary Fiber 1.5g | 5% |
| Sugars 0.9g | 1% |
| Protein 30.03g | 48% |
