Lighter Fried Fish Fillets
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Serves4 (1 fillet each)
SWAP ScoreWhat's this?
Ingredients
- 1 pound cod fillets
- 2 tablespoons Parmesan cheese
- 1 1/2 tablespoons yellow cornmeal
- 1 1/2 tablespoons flour
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1 tablespoon olive oil
- Cooking Spray
Directions
- Spray baking dish with cooking spray. Preheat oven to 400ºF.
- Rinse fillets, pat dry.
- Combine Parmesan, cornmeal, flour, pepper, and paprika in a plastic bag. Add fillets one at a time to the bag and shake well to coat.
- Place fillets in baking dish. Drizzle oil over them.
- Bake about 10 minutes on each side, or until fish flakes easily.
Nutrition Facts
Lighter Fried Fish Fillets
Amount Per Serving (1 fillet eachg)
Calories 184
Calories from Fat 45
% Daily Value*
Total Fat 5g
8%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 65mg
22%
Sodium 141mg
6%
Potassium 303mg
9%
Total Carbohydrates 5g
2%
Dietary Fiber 0g
0%
Sugars 0g
Protein 27g
54%
Vitamin A
5%
Vitamin C
2%
Vitamin D0%
Calcium
3%
Iron
5%
* Percent Daily Values are based on a 2000 calorie diet.
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