Spicy Oven-Fried Cod Fillets

After enjoying these light, flavorful fillets and zesty sauce, your family will agree that the traditional fish fry is a thing of the past. 

Ingredients

    Sauce
  • 2 teaspoons thinly sliced green onions with tops
  • 1 small garlic clove, pressed
  • 1/2 cup reduced-fat Thousand Island salad dressing
  • 1/4 teaspoon chili powder
  • Dash cayenne pepper
    Cod Fillets
  • 1 egg, lightly beaten
  • 1/2 cup dry Italian-style bread crumbs
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1 1/2 pounds cod fish fillets (about 4 fillets)

Directions

  1. Preheat oven to 450°F. For sauce, slice green onion with Chef's Knife. Press garlic into 1- Cup Prep Bowl using Garlic Press. Add onion, salad dressing, chili powder and cayenne pepper; mix well. Cover; refrigerate at least 1 hour to allow flavors to blend.

  2. For cod fillets, lightly beat egg in Small Batter Bowl using Stainless Mini Whisk. Combine bread crumbs, chili powder and salt in shallow dish. Dip fillets into egg, then into bread crumb mixture, coating evenly. Arrange fillets on Medium Bar Pan; lightly spray with nonstick cooking spray.

  3. Bake 15-18 minutes or until cod flakes easily with a fork. Remove from oven; serve cod with sauce.

Yield:

  • 4  servings

Nutrients per serving:

Calories 270, Total Fat 5 g, Saturated Fat .5 g, Cholesterol 125 mg, Carbohydrate 20 g, Protein 33 g, Sodium 960 mg, Fiber less than 1 g

 

U.S. Diabetic exchanges per serving:

1 starch, 4 low-fat meat (1 carb)

Cook's Tips:

Cod is a popular saltwater fish with mild-flavored, firm meat. If desired, any firm, white fish fillets such as red snapper or whitefish (about 6 ounces each) can be substituted for the cod fillets.

Fish fillets vary in size, so you may need to cut fillets to form the number of servings you desire.

The tangy, spicy sauce that accompanies this dish is a spin-off from traditional tartar sauce, which is made with mayonnaise, dill or sweet pickles, lemon juice and sometimes capers. This sauce is similar to the French rémoulade, which is also mayonnaise-based and includes mustard, capers and chopped gherkin pickles.

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