Oven Fried White Fish

30 minutes Prep: 20 minutes Cook: 10 minutes

146 calories per serving view nutrition facts

1 serving suggest servings

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Ingredients

1	pound	fish, cod	or sole or flounder
2	tablespoons	cornmeal
2	tablespoons	flour, all-purpose
1/2	teaspoon	cajun seasoning
2	teaspoons	vegetable oil
1	dash	salt and black pepper
1	tablespoon	parmesan, parmigiano-reggiano cheese, grated

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 8-10 min.

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Nutrition Facts

Serving Size 125g

Amount per Serving

Calories 146 22% of calories from fat

	% Daily Value*
Total Fat 4.0g	5%
Saturated Fat 1.0g	3%
Trans Fat 0.0g
Cholesterol 50mg	17%
Sodium 82mg	3%
Total Carbohydrate 6.0g	2%
Dietary Fiber 0.0g	2%
Sugars 0.0g
Protein 21.0g	43%

Vitamin A	1%		Vitamin C	2%
Calcium	3%		Iron	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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