Parmesan Baked Cod
by abigard
The "less is more" philosphy pays off in this family-pleasing entree. Flaky white fish with a light crispy crust will be a hit with everyone at the table
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INGREDIENTS
- 2 tablespoons flour
- 2 tablespoons cornmeal
- 2 tablespoons grated parmesan cheese
- 1/2 teaspoon onion salt
- 1/2 cup Buttermilk
- 1 pound cod, tilapia, or orange roughy ; or other white-fleshed fish
- Freshly ground pepper
- Olive oil non-stick cooking spray
INSTRUCTIONS
In shallow dish, combine flour, cornmeal, Parmesan, and onion salt. Place buttermilk in second shallow dish. Dip fillets in buttermilk; coat with flour mixture. Place on foil-lined baking sheet that has been lightly coated with cooking spray; season with pepper. Coat fish gently, but generously with cooking spray. Bake in 450 degree oven until fish flakes easily with fork and internal temp is 145, about 10 minutes per inch of thickness.
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (152g) | ||
| Recipe Makes: 4 Servings | ||
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| Calories: 41 | ||
| Calories from Fat: 7 (17%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 0.8g | 1 % | |
| Saturated Fat 0.4g | 2 % | |
| Monounsaturated Fat 0.2g | ||
| Polyunsanturated Fat 0.1g | ||
| Cholesterol 2.6mg | 1 % | |
| Sodium 56.7mg | 2 % | |
| Potassium 55.9mg | 1 % | |
| Total Carbohydrate 6.1g | 2 % | |
| Dietary Fiber 0.2g | 1 % | |
| Sugars, other 5.9g | ||
| Protein 2.2g | 3 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 41
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