Crunchy Oven Fried Fish Recipe

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Crunchy Oven Fried Fish
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Ingredients
8
Count
Nutrition
147
Calories
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Ingredients:

  • 1 lb cod fillets
  • 1/4 cup buttermilk
  • 1/4 cup cornmeal
  • 1/2 tsp basil
  • 1/4 tsp black pepper

Directions:

  1. Preheat oven to 450F.
  2. Cut fish into serving-size pieces.
  3. Beat egg white with buttermilk until frothy, and set aside.
  4. Combine bread crumbs, cornmeal, lemon peel, basil and pepper.
  5. Dip fish into egg white mixture then coat with bread crumbs.
  6. Spray a shallow baking pan with nonstick cooking spray.
  7. Place fillets in baking pan, tucking under any thin edges.
  8. Bake 6 to 12 minutes or until fish flakes easily with a fork.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 147.04 Kcal (616 kJ)
Calories from fat 9.98 Kcal
% Daily Value*
Total Fat 1.11g 2%
Cholesterol 54.97mg 18%
Sodium 425.46mg 18%
Potassium 339.43mg 7%
Total Carbs 11.8g 4%
Sugars 1.36g 5%
Dietary Fiber 0.99g 4%
Protein 19.9g 40%
Vitamin C 1mg 2%
Iron 0.6mg 3%
Calcium 42.1mg 4%
Amount Per 100 g
Calories 96.47 Kcal (404 kJ)
Calories from fat 6.54 Kcal
% Daily Value*
Total Fat 0.73g 2%
Cholesterol 36.06mg 18%
Sodium 279.12mg 18%
Potassium 222.68mg 7%
Total Carbs 7.74g 4%
Sugars 0.89g 5%
Dietary Fiber 0.65g 4%
Protein 13.05g 40%
Vitamin C 0.7mg 2%
Iron 0.4mg 3%
Calcium 27.6mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.8
    Points
  • 3
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

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