Directions:
- Partially thaw cod fillets in refrigerator. Fish is ready to be prepared when it is just beginning to soften. (Times will vary.).
- Preheat oven to 475 degrees F. Place oven rack at second-lowest setting. Line baking sheet with Reynolds Release Foil and brush foil lightly with canola oil (to prevent sticking and crisp fish).
- Rinse fish under cold water. With a very sharp knife, slice each fillet horizontally.
- In a shallow bowl, blend egg whites and milk.
- In a gallon-sized Ziploc bag, combine fish fry mix and flour.
- Place one fillet into Ziploc bag, close tightly, and shake carefully to coat; coat well. Reach into bag and pick up fillet. While still inside bag, shake fillet gently to remove any excess.
- Place fillet into egg mixture, coating well. Remove from egg mixture, shaking gently to remove any excess.
- Return fillet to Ziploc bag; seal tightly. Shake bag again to coat; coat well. Remove fillet from bag, making sure to remove any excess. Place onto baking sheet.
- Repeat for each fillet.
- Bake fillets for 6 minutes; turn over carefully. Bake another 6 minutes and remove from oven.
- Serve alone, on a good bun, or in your favorite wrap with lots of fresh veggies and low-fat condiments.
- (My kids absolutely devoured these in lettuce wraps!).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 104.58 Kcal (438 kJ) | ||
| Calories from fat | 44.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.89g | 8% | |
|---|---|---|---|
| Cholesterol | 18.77mg | 6% | |
| Sodium | 94.77mg | 4% | |
| Potassium | 105.65mg | 2% | |
| Total Carbs | 6.31g | 2% | |
| Sugars | 0.58g | 2% | |
| Dietary Fiber | 0.11g | 0% | |
| Protein | 8.13g | 16% | |
| Iron | 0.2mg | 1% | |
| Calcium | 23.5mg | 2% | |
| Amount Per 100 g | |||
| Calories | 161.04 Kcal (674 kJ) | ||
| Calories from fat | 67.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.53g | 8% | |
|---|---|---|---|
| Cholesterol | 28.91mg | 6% | |
| Sodium | 145.93mg | 4% | |
| Potassium | 162.69mg | 2% | |
| Total Carbs | 9.71g | 2% | |
| Sugars | 0.89g | 2% | |
| Dietary Fiber | 0.17g | 0% | |
| Protein | 12.51g | 16% | |
| Iron | 0.3mg | 1% | |
| Calcium | 36.2mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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