Baked Codfish Strips
Forget fish fries. Say goodbye to the grease by opting for a healthier use of cod. With its whole grain ingredients and lean fish base, this dish is swimming with goodness for your entire family.
Ingredients
- 16 ounce(s) cod, cut into 1/2-inch x 3-inch strips
- 1 cup(s) whole-wheat panko
- 1 cup(s) whole grain cereal
- 1 teaspoon(s) lemon pepper
- 1/2 teaspoon(s) granulated garlic
- 1/2 teaspoon(s) paprika
- 1/4 teaspoon(s) salt
- 1/2 cup(s) whole wheat flour
- 2 large egg whites, beaten
Instructions
- Preheat oven to 450 Place a wire rack on a baking sheet and coat with nonstick spray.
- In a blender add breadcrumbs, cereal, lemon pepper, garlic powder, paprika and salt and mix until finely ground; more mixture into a shallow dish.
- Place flour in another shallow dish and add the egg whites to a third dish.
- Dredge each strip of fish in the flour, then into the egg and finally coat all sides with the breadcrumb mixture.
- Place on the rack and then coat each side of the breaded fish with a spray of olive oil or cooking spray.
- Bake until the fish is cooked through and the breading is golden brown, about 8-10 minutes.
- Ready in 40 min.
Nutrition
Calories: 1109.36kcalCarbohydrates: 122.9gProtein: 132.28gFat: 7.61gSaturated Fat: 0.02gCholesterol: 280mgSodium: 1415.97mgFiber: 16.54gSugar: 11.29g
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