Weight Watchers "fried" Fish (2.5 Pts)

Ready in 1 hour
1 review(s) averaging 3. 100% would make again

Top-ranked recipe named "Weight Watchers "fried" Fish (2.5 Pts)"

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Ingredients

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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

Servings  

Preparation

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

Credits

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

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