Crispy Oven Fried Cod Fish Recipe

Looking for an easy Crispy Oven Fried Cod Fish recipe? Learn how to make Crispy Oven Fried Cod Fish using healthy ingredients.


Submitted by healthykeriannnow

Makes 4 servings



Corn flake crust instead of a bread crumb one!

Recipe Ingredients for Crispy Oven Fried Cod Fish

4 serving SeaQuest skinless, boneless, Wild pacific cod fillet
1/2 cup all purpose flour
1/2 cup 2% milk
2 cup Corn Flakes
1 tsp paprika
1/2 tsp dried thyme
1/2 tsp seasoning salt
1/4 tsp garlic powder
1/4 tsp of onion powder
1/4 tsp black pepper
1/8 tsp cayenne pepper
1/4 cup grated Parmesan cheese
1/4 teaspoon pepper
1 tsp of olive oil

Recipe Directions for Crispy Oven Fried Cod Fish

  1. Preheat oven to 450 degrees. Rinse fish; pat dry with paper towels.

  2. Crush up the corn flakes (roughly two cups) to get 1 cup of crushed corn flakes.

  3. Place flour in a shallow dish. Place milk in another shallow dish. In a third shallow dish, combine Crushed corn flakes, paprika, dried thyme, seasoning salt, garlic powder, onion powder, black pepper, cayenne pepper, and parmesan cheese.

  4. Dip each piece of fish into milk. Dip each piece of fish into flour. Shake off excess, then dip fish in the milk, then the cornflake mixture. Coat both sides and place on a baking sheet coated with olive oil. Bake for 7-9 minutes, turning fish over half way through cooking, or until fish flakes easily with a fork.

Categories

Main Dish

Nutrition Facts
Serving Size 179.6g
Amount Per Serving
Calories
234
Calories from Fat
36
% Daily Value*
Total Fat
4.0g
6%
Saturated Fat
1.7g
9%
Trans Fat
0.0g
Cholesterol
48mg
16%
Sodium
781mg
33%
Potassium
103mg
3%
Total Carbohydrates
26.6g
9%
Dietary Fiber
1.1g
4%
Sugars
3.3g
Protein
22.1g
Vitamin A 13% Vitamin C 6%
Calcium 11% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in iron
  • High in riboflavin
  • High in thiamin
  • High in vitamin B6
  • High in vitamin B12
  •   Bad points
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement