Oven Fried CodSubmitted by christinavt
Makes 4 servings
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Adapted from Culinary Kidney Cooks. Potassium 255 mg per serving. cod fillets
1/4 cup nondairy creamer or milk
1/2 teaspoon hot sauce (more if you prefer spicy)
1 cup soft white bread crumbs
3 tablespoons all purpose flour
1/4 teaspoon black pepper
1/2 teaspoon ground tarragon
1 teaspoon paprika
2 tablespoons oil cvt
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Ingredients
| 12 |
ounces cod (fillets), cooked per recipe, net from 1 pound fresh |
| 1/4 |
cup Original Coffee-mate liquid (84833) or milk |
| 1/2 |
teaspoon hot sauce (more if you prefer spicy) |
| 1 |
cup (soft white) bread crumbs (18069) |
| 3 |
tablespoons all purpose flour |
| 1/4 |
teaspoon black pepper |
| 1/2 |
teaspoon (ground) tarragon |
| 1 |
teaspoon paprika |
| 2 |
tablespoons vegetable oil |
Directions
- Spray a baking sheet with cooking spray.
- Wash fish and pat dry.
- Mix nondairy creamer and hot sauce in a shallow dish.
- In a separate bowl mix breadcrumbs, flour, pepper, tarragon, and paprika then place on a large piece of waxed paper.
- Dip fish into nondairy creamer mixture and then into bread crumb mix. Place on the prepared baking sheet. Pat the remaining crumbs on top of fish and drizzle with oil.
- Bake for 5 to 10 minutes at 450 F. To test for doneness, gently stick a fork into the fish and twist slightly. If the fish flakes it is done. Do not overcook.
- bullet
- Tip: Soft breadcrumbs are made with fresh bread. Pulse in a blender or food processor to make light, soft crumbs.
Categories
Fish, Main Dish, American, Bake, Sugar-Free
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Serving Size 122.8g |
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Amount Per Serving |
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Total Carbohydrates 11.3g 4%
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| Vitamin A 6% |
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Vitamin C 3% |
| Calcium 3% |
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Iron 7% |
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation.
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Legend
Calorie Breakdown (?)
Daily Values (?)
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Nutritional Analysis
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Nutrition Grade
96% confidence
B+ |
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Good points
Very low in sugar
Very high in selenium
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