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Spicy Cornmeal Cod (lighter recipe)

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

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( 8 Ratings)

8 Ratings

5 Stars 50%

4 Stars 25%

3 Stars 12%

2 Stars

1 Stars 12%

Member Reviews ( 4 )

30558d3d-c62a-4a2e-85bc-b64c0f5dbf9e

Prep Time 15 min
Total Time 30 min
Servings 6

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

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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

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.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

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.

REVIEWS & COMMENTS

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1 - 3 of 4 Reviews View All

Posted 12/2/2012 5:51:26 PM REPORT ABUSE efobefoq said:

Rating:

This was really good!! I did set my oven for 500 and as another reviewer also said, they turn out perfect. My husband is still raving about how good it was!!

This reply was: Helpful Inspiring