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Oven Fried Fish*




Source of Recipe


internet


List of Ingredients




1 Egg White
1 Tablespoon Water
1/4 Cup All-Purpose Flour
1/4 Cup Yellow Cornmeal
1 teaspoon Dried Oregano Leaves
1/2 teaspoon Dried Basil Leaves
1/2 teaspoon Paprika
1/4 teaspoon Salt
1/8 teaspoon Cayenne Pepper
6 (4 oz.) Pieces Cod (or other firm white fish)

Heat oven to 350 degrees. Spray a baking sheet with nonstick cooking spray. Set aside. In a shallow dish, lightly beat the egg white with water. In a second shallow dish, combine flour, cornmeal, oregano, basil, paprika, salt and cayenne. Dip fish into egg white mixture, then dredge in flour mixture to coat. Place fish on prepared baking sheet. Spray top of fish with nonstick cooking spray. Bake for 20-25 minutes, or until fish is firm and opaque and just begins to flake, turning fish over after half the time and spraying again with cooking spray.

Serves: 6
Per Serving: 136 Calories; 1g Fat (6.4% calories from fat); 22g Protein; 9g Carbohydrate; 1g Dietary Fiber; 49mg Cholesterol; 160mg Sodium. Exchanges: 1/2 Grain (Starch); 3 Lean Meat; 0 Fat. WWP: 3




Recipe