Crispy Baked Fish

Course : Fish
Serves: 4
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Ingredients:

1 1/4 pounds cod -- *note
1/4 cup egg substitute
1 tablespoon skim milk
1 teaspoon worcestershire sauce
1 tablespoon fresh lemon juice
1/2 cup stone-ground cornmeal -- or cornflake crumbs
1/2 teaspoon ground cumin
1 clove garlic
3 tablespoons sesame seeds
1 spray olive oil cooking spray
 

Preparation / Directions:

*NOTE: or scrod, haddock, or pollack fillets Preheat oven to 425F (220C). Place a sheet of aluminum foil large enough 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 milk, Worcestershire sauce, and lemon juice. Using a pastry brush, paint egg mixture onto fillets. Mix together cornmeal, cumin, garlic, and sesame seed. Sprinkle cornmeal mixture onto fillets, covering well. Lightly spray coated fillets with cooking spray. Bake for 10 minutes per inch (2.5 cm) of thickness, about 15 minutes. Serve immediately. (Makes 4 servings)

 

Nutritional Information:

calories, 200 protein, 24 g carbohydrate, 15 g fat, 5 g (calories from fat, 23%) dietary fiber, 3 g cholesterol, 47 mg sodium, 106 mg potassium, 595 mg


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