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Oven Fried White Fish

Submitted by krisco

YIELD

1 serving

PREP

20 min

COOK

10 min

READY

30 min

Ingredients

1

POUND FISH, COD
or sole or flounder

2

TABLESPOONS CORNMEAL

2

TABLESPOONS ALL-PURPOSE FLOUR

½

TEASPOON CAJUN SEASONING *

2

TEASPOONS VEGETABLE OIL

1

DASH SALT AND BLACK PEPPER *

1

TABLESPOON PARMESAN CHEESE

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

Comments

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Nutrition Facts

Serving Size 125g (4.4 oz)

Amount per Serving

Calories 146 22% of calories 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?

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