A spicy coating gives lots of flavor--but little fat--to this fabulous fish recipe.
Spicy Cornmeal Cod (lighter recipe)
- Prep Time 15 min
- Total 30 min
- Servings 6
- Ingredients 10
Ingredients
- 1 1/2 pounds cod, perch or other medium-firm fish fillets, about 1/2 inch thick
- 3/4 cup cornmeal
- 1/4 cup Gold Medal™ all-purpose flour
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried oregano leaves
- 1/2 teaspoon ground red pepper (cayenne)
- 1/2 teaspoon pepper
- 1/2 cup fat-free cholesterol-free egg product
- 1 tablespoon margarine
Make With
Gold Medal Flour
Instructions
-
Step1Heat oven to 500°F. Lightly grease cookie sheet.
-
Step2Cut fish fillets into 4x2-inch pieces. Mix remaining ingredients except egg product and margarine. Dip fish into egg product, then coat with cornmeal mixture.
-
Step3Place fish on cookie sheet. Drizzle margarine over fish. Bake 10 to 12 minutes, turning fish once, until golden brown.
Nutrition
185
Calories
3 g
Total Fat
23 g
Protein
18 g
Total Carbohydrate
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 185
- Calories from Fat
- 25
- Total Fat
- 3 g
- Saturated Fat
- 1 g
- Cholesterol
- 50 mg
- Sodium
- 330 mg
- Potassium
- 330 mg
- Total Carbohydrate
- 18 g
- Dietary Fiber
- 2 g
- Protein
- 23 g
% Daily Value*:
- Vitamin A
- 6%
- 6%
- Vitamin C
- 0%
- 0%
- Calcium
- 2%
- 2%
- Iron
- 8%
- 8%
Exchanges:
1 Starch; 3 Very Lean Meat;Tips from the Betty Crocker Kitchens
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