• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Crispy Baked Fish

  • Recipe Submitted by on

Category: Main Dish, Low Fat, Diabetic

 Ingredients List

  • 1 1/4 lb Cod; *NOTE
  • 1/4 c Egg substitute
  • 1 tb Skim milk
  • 1 ts Worcestershire sauce
  • 1 tb Fresh lemon juice
  • 1/2 c Stone-ground cornmeal; or
  • -cornflake crumbs
  • 1/2 ts Ground cumin
  • 1 Clove garlic; minced
  • 3 tb Sesame Seeds
  • Olive oil cooking spray


*NOTE: or scrod, haddock, or pollack fillets

Preheat oven to 425F (220C). Place a sheet of aluminum foil large enough to
hold fillets on a baking sheet. Lightly spray foil with cooking spray.
Place fish fillets on foil.

In a small bowl, combine egg substitute, skim milk, Worcestershire sauce,
and lemon juice. Using a pastry brush, paint egg mixture onto fillets. Mix
together cornmeal, cumin, garlic, and sesame seed. Sprinkle cornmeal
mixture onto fillets, covering well. Lightly spray coated fillets with
cooking spray. Bake for 10 minutes per inch (2.5 cm) of thickness, about 15
minutes. Serve immediately.

(Makes 4 servings)

Per serving: calories, 200 protein, 24 g carbohydrate, 15 g fat, 5 g
(calories from fat, 23%) dietary fiber, 3 g cholesterol, 47 mg sodium, 106
mg potassium, 595 mg

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