Heart-Healthy Baked Cod Fillets |
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Prep Time: 30 Minutes Cook Time: 12 Minutes |
Ready In: 42 Minutes Servings: 14 |
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Adapted from Kittencal's Crispy Oven-Fried Cod Fish #155754, this outstanding fish dish will become a fast favorite in your house, too. Even my pickiest eaters were coming back for 2nds, 3rds, 4ths... :-) Ingredients:
7 (8 ounce) cod fish fillets, frozen |
10 ounces fish-fry mix (like tony chachere's crispy creole fish fry mix) |
1/2 cup white flour |
6 egg whites |
1/2 cup nonfat milk |
2 tablespoons canola oil |
Directions:
1. Partially thaw cod fillets in refrigerator. Fish is ready to be prepared when it is just beginning to soften. (Times will vary.).
2. Preheat oven to 475 degrees F. Place oven rack at second-lowest setting. Line baking sheet with Reynolds Release Foil and brush foil lightly with canola oil (to prevent sticking and crisp fish).
3. Rinse fish under cold water. With a very sharp knife, slice each fillet horizontally.
4. In a shallow bowl, blend egg whites and milk.
5. In a gallon-sized Ziploc bag, combine fish fry mix and flour.
6. Place one fillet into Ziploc bag, close tightly, and shake carefully to coat; coat well. Reach into bag and pick up fillet. While still inside bag, shake fillet gently to remove any excess.
7. Place fillet into egg mixture, coating well. Remove from egg mixture, shaking gently to remove any excess.
8. Return fillet to Ziploc bag; seal tightly. Shake bag again to coat; coat well. Remove fillet from bag, making sure to remove any excess. Place onto baking sheet.
9. Repeat for each fillet.
10. Bake fillets for 6 minutes; turn over carefully. Bake another 6 minutes and remove from oven.
11. Serve alone, on a good bun, or in your favorite wrap with lots of fresh veggies and low-fat condiments.
12. (My kids absolutely devoured these in lettuce wraps!).
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