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Prep Time: 10 Minutes Cook Time: 10 Minutes |
Ready In: 20 Minutes Servings: 4 |
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From Kimberly Tessmer, R.D., L.D. from a magazine which described this as: a heart-healthy meal that tastes as good as it looks. Ingredients:
1 lb cod |
1 cup corn flake crumbs |
1/4 cup seasoned bread crumbs |
1/2 teaspoon garlic powder |
1 teaspoon paprika |
1/2 teaspoon onion powder |
1 tablespoon fresh parsley |
1/2 teaspoon kosher salt |
1/4 teaspoon pepper |
2 large egg whites |
nonstick cooking spray |
lemon wedge |
Directions:
1. Preheat the oven to 400 degrees F.
2. Divide the fish into 4 even pieces.
3. Pour the cornflake crumbs, bread crumbs, and the spices into a shallow, wide bowl and mix.
4. Beat the egg whites in a separate bowl and dip each piece of fish into the egg and then into the crumb mixture to coat. Repeat for each piece of fish.
5. Use non-stick cooking spray to coat a baking sheet and place the fish on the sheet and bake for 8-10 minutes, until done. Serve with lemon wedges.
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