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Crispy Lemon Fish

crispy lemon fish
Ingredients:
  • (1 lb.) cod fillets
  • (1/4 cup) all-purpose flour
  • (1/4 tsp.) salt
  • (1/4 tsp.) lemon pepper
  • (1) egg white
  • (1/4 cup) dry bread crumbs
  • (1/4 cup) cornmeal
  • (1 1/2 tsp.) lemon peel, grated
  • (1/2 tsp.) basil
Servings
4
Dinner

Crispy Lemon Fish

Baked cod fillets with bright lemon flavor.

Preparation Time
About 10 minutes
Cook Time
About 12 minutes

    Instructions

  1. 1Preheat oven to 450°F. Spray a baking pan with non-stick cooking spray.
  2. 2Cut fish into 1/4 lb. fillets.
  3. 3In a shallow dish, combine flour, salt and lemon pepper. Beat egg whites in a separate shallow dish. In another dish, combine bread crumbs, cornmeal, lemon peel and basil.

  4. 4Using one hand, dip one side only of fillets into flour mix. Di4p into egg white using the same hand, then coat with bread crumbs using your other hand.

  5. 5Place each fillet in the pan with the coating side up. Bake for 6 to 12 minutes or until coating is golden brown. Enjoy!

Nutritional Information

Serving Size: One 1/4 lb. fillet

Amount Per Serving:
  • Calories 184
  • Total Fat 1.7 g
  • Total Carbohydrate 11.5 g
  • Protein 28.9 g
  • Cholesterol 63 mg
  • Sodium 170 mg
  • Fiber 0.9 g

Additional Information

Recipe Category: Dinner

Recipe Subcategory: Entrées with Fish

Recipe Ethnicity: N/A

Dietetic Info:
  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Fish, Eggs

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.

 


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