Oven Fried Cod Recipe

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


Submitted by jasonheyd

Makes 4 servings



From The Diabetes Comfort Food Cookbook

Recipe Ingredients for Oven Fried Cod

1/4 cup all purpose flour
2 tbsp all purpose flour
1/2 cup Egg Beaters
1 tbsp Canola Real Mayonnaise
3/4 cup Panko Breadcrumbs
2 tbsp minced parsley
16 oz cod

Recipe Directions for Oven Fried Cod

  1. Preheat oven to 425F. Coat wire rack with cooking spray. Set wire rack on baking sheet lined with foil.

  2. Place 1/4 cup of flour, salt, cayenne pepper to taste on a large plate; mix with a fork.

  3. Whisk eggs, 2 tbsp of flour & mayonnaise until smooth.

  4. Mix breadcrumbs & parsley; place on 2nd plate.

  5. Coat the cod filets lightly with flour; shake off excess.

  6. Drop floured cod in the beaten egg mixture.

  7. Roll cod in the breadcrumbs.

  8. Place cod on rack; bake for ~25m until crust is golden brown.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 177.6g
Amount Per Serving
Calories
255
Calories from Fat
32
% Daily Value*
Total Fat
3.6g
6%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
64mg
21%
Sodium
193mg
8%
Potassium
346mg
10%
Total Carbohydrates
20.5g
7%
Dietary Fiber
0.8g
3%
Sugars
0.6g
Protein
32.4g
Vitamin A 10% Vitamin C 6%
Calcium 4% Iron 9%
* 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
A-
  Good points
  • Low in saturated fat
  • Very low in sugar
  • High in riboflavin
  • Very high in selenium
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