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Oven Fried White Fish

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Recipe

 

Yield

1 serving

Prep

20 min

Cook

10 min

Ready

30 min
Low in Saturated Fat, Trans-fat Free, Low Carb, Sugar-Free, Low Sodium

Ingredients

Amount Measure Ingredient Features
1 pound fish, cod
or sole or flounder
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2 tablespoons cornmeal
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2 tablespoons all-purpose flour
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½ teaspoon cajun seasoning
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2 teaspoons vegetable oil
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1 dash salt and black pepper
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1 tablespoon Parmesan cheese
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Ingredients

Amount Measure Ingredient Features
453.6 g fish, cod
or sole or flounder
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3E+1 ml cornmeal
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3E+1 ml all-purpose flour
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2.5 ml cajun seasoning
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1E+1 ml vegetable oil
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1 dash salt and black pepper
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15 ml Parmesan cheese
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Directions

Combine flour, cornmeal, cheese, and spices.

Dredge fish in mix.

Spray pan with cooking spray.

Arrange fish in pan and drizzle with oil.

Bake 450 for 8 to 10 min.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 125g (4.4 oz)
Amount per Serving
Calories 14622% from fat
 % Daily Value *
Total Fat 4g 5%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 50mg 17%
Sodium 82mg 3%
Total Carbohydrate 2g 2%
Dietary Fiber 0g 2%
Sugars g
Protein 43g
Vitamin A 1% Vitamin C 2%
Calcium 3% Iron 4%
* based on a 2,000 calorie diet How is this calculated?
 

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