Weight Watchers "fried" Fish (2.5 Pts)

1 review, 3 star(s). 100% would make again

Ready in 1 hour

Testing out BigOven Post


2 tablespoon All-purpose flour
1/4 teaspoon Salt
1/4 teaspoon Black Pepper; freshly ground
1/2 cup lowfat buttermilk; 1.5%
3 ounces corn flake; crumbed
1 teaspoon Lemon rind; grated
1/2 teaspoon chervil or tarragon leaves; dried
20 ounces cod fillets; cut in 4x2" strips
barley malt or cider vinegar; to taste optional

Original recipe makes 4



1. Place oven rack in lower third of oven; preheat oven to 425 oF. Line abaking sheet with foil; spray with nonstick cooking spray. 2. In wide,shallow bowl, combine flour, salt and pepper. Pour buttermilk intoanother wide, shallow bowl. In another, similar bowl, combine cornflakecrumbs, lemon zest and chervil. 3. Dip fillets in flour mixture to coat,shaking off excess. Dip each into buttermilk, then dip into cornflakecrumb mixture. Place on prepared baking sheet; bake until lightly brownedon the bottom, 8-10 minutes. With spatula, carefully turn over; bakeuntil crisp, 6-8 minutes. Sprinkle with vinegar, if using.

Serving (3 oz) provides: 2 p, 1 b, 25 cal. Per serving: 122 cal, 1 g fat,0 g sat, 6 mg chol, 419 mg sod, 23 g car, 0 g fib, 5 g pro, 43 mg calcium.

Per Serving (excluding unknown items): 131 Calories; 1g Fat (7.2% caloriesfrom fat); 26g Protein; 3g Carbohydrate; trace Dietary Fiber; 61mgCholesterol; 210mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0Fruit; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Alert editor   
Calories Per Serving: 215 Get detailed nutrition information, including line-by-line nutrition insights?  Try BigOven Pro for Free for 14 days!

Date My private notes
Add your own private notes with BigOven Pro!

Take your recipes anywhere

Save to your recipe box and bring to the store with free BigOven membership!

Recipe Links

Link in another recipe. What would you serve with this?

Comment on Weight Watchers "fried" Fish (2.5 Pts)

Rating (optional):

sign in to add your comment

Get seasonal ideas by email


Comment or review

[I posted this recipe.]
nrompa 6y ago

Add unlimited recipes. Remove ads. Custom folders. Find recipes for your diet. Try BigOven Pro Free