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Spicy Cornmeal Cod (lighter recipe)

 9 Ratings
4 Comments
  • Prep Time 15 min
  • Total Time 30 min
  • Servings 6

A spicy coating gives lots of flavor--but little fat--to this fabulous fish recipe.

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

Directions

  • 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.

Expert Tips

Try other lean fish fillets, including halibut, flounder, haddock, snapper, sole and orange roughy.

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 Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
185
(
Calories from Fat
25 ),
% Daily Value
Total Fat
3 g
3 %
(Saturated Fat
1 g,
1 %
),
Cholesterol
50 mg
50 %;
Sodium
330 mg
330 %;
Total Carbohydrate
18 g
18 %
(Dietary Fiber
2 g
2 %
),
Protein
23 g
23 %
;
% Daily Value*:
Vitamin A
6%;
Vitamin C
0%;
Calcium
2%;
Iron
8%;
Exchanges:
1 Starch; 3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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