Oven Fried Cod Recipe

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Oven Fried Cod
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  1. Spray a baking sheet with cooking spray.
  2. Wash fish and pat dry.
  3. Mix nondairy creamer and hot sauce in a shallow dish.
  4. In a separate bowl mix breadcrumbs, flour, pepper, tarragon, and paprika then place on a large piece of waxed paper.
  5. Dip fish into nondairy creamer mixture and then into bread crumb mix. Place on the prepared baking sheet. Pat the remaining crumbs on top of fish and drizzle with oil.
  6. Bake for 5 to 10 minutes at 450 F. To test for doneness, gently stick a fork into the fish and twist slightly. If the fish flakes it is done. Do not overcook.
  7. Bullet
  8. Tip: Soft breadcrumbs are made with fresh bread. Pulse in a blender or food processor to make light, soft crumbs.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 729.65 Kcal (3055 kJ)
Calories from fat 319.76 Kcal
% Daily Value*
Total Fat 35.53g 55%
Cholesterol 193.8mg 65%
Sodium 1388.16mg 58%
Potassium 1094.03mg 23%
Total Carbs 33.51g 11%
Sugars 0.86g 3%
Dietary Fiber 2.03g 8%
Protein 68.5g 137%
Vitamin C 1.9mg 3%
Iron 1.4mg 8%
Calcium 80.1mg 8%
Amount Per 100 g
Calories 155.87 Kcal (653 kJ)
Calories from fat 68.3 Kcal
% Daily Value*
Total Fat 7.59g 55%
Cholesterol 41.4mg 65%
Sodium 296.53mg 58%
Potassium 233.7mg 23%
Total Carbs 7.16g 11%
Sugars 0.18g 3%
Dietary Fiber 0.43g 8%
Protein 14.63g 137%
Vitamin C 0.4mg 3%
Iron 0.3mg 8%
Calcium 17.1mg 8%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 17.1
  • 19

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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