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Spicy Cornmeal Cod (lighter recipe)

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  • Prep 15 min
  • Total 30 min
  • Servings 6
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A spicy coating gives lots of flavor--but little fat--to this fabulous fish recipe.
By Betty Crocker Kitchens
Updated Jul 14, 2014
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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

Steps

  • 1
    Heat oven to 500°F. Lightly grease cookie sheet.
  • 2
    Cut fish fillets into 4x2-inch pieces. Mix remaining ingredients except egg product and margarine. Dip fish into egg product, then coat with cornmeal mixture.
  • 3
    Place fish on cookie sheet. Drizzle margarine over fish. Bake 10 to 12 minutes, turning fish once, until golden brown.

Tips from the Betty Crocker Kitchens

  • tip 1
    Try other lean fish fillets, including halibut, flounder, haddock, snapper, sole and orange roughy.
  • tip 2
    Some like it hot! Red pepper sauce is a great way to really wake up the flavor without overdoing it on fat and calories.

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;
*Percent Daily Values are based on a 2,000 calorie diet.
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