Cornflake Baked Cod Fish Food

CORNFLAKE BAKED COD FISH

Cornflake Baked Cod Fish image

From Kimberly Tessmer, R.D., L.D. from a magazine which described this as: "a heart-healthy meal that tastes as good as it looks."

Provided by Oolala

Categories Lemon

Time 20m

Yield 2-4 serving(s)

Number Of Ingredients 12

Ingredients

1 lb cod
1 cup corn flake crumbs
1/4 cup seasoned bread crumbs
1/2 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon onion powder
1 tablespoon fresh parsley
1/2 teaspoon kosher salt
1/4 teaspoon pepper
2 large egg whites
nonstick cooking spray
lemon wedge

Steps:

Preheat the oven to 400 degrees F.
Divide the fish into 4 even pieces.
Pour the cornflake crumbs, bread crumbs, and the spices into a shallow, wide bowl and mix.
Beat the egg whites in a separate bowl and dip each piece of fish into the egg and then into the crumb mixture to coat. Repeat for each piece of fish.
Use non-stick cooking spray to coat a baking sheet and place the fish on the sheet and bake for 8-10 minutes, until done. Serve with lemon wedges.

CRISPY CORN FLAKE BAKED FISH AND HOMEMADE TARTAR SAUCE

Crispy Corn Flake Baked Fish and Homemade Tartar Sauce image

Almost any white fish can be used in this baked fish recipe; the corn flakes make a crispy coating. Serve with a homemade tartar sauce.

Provided by Diana Rattray

Categories Entree Dinner

Time 35m

Yield 4

Number Of Ingredients 12

Ingredients

Cooking spray, or butter, for greasing
1 to 1 1/4 pounds fish fillets
2 tablespoons butter (melted)
2 tablespoons lemon juice
1/2 teaspoon kosher salt
1/4 teaspoon black pepper (freshly ground)
Optional: 1/4 teaspoon dill weed (dried)
2 cups corn flakes (crushed)
Optional: Quick Tartar Sauce
1/2 cup mayonnaise
2 tablespoons sweet pickle or capers (chopped)
1/2 teaspoon Dijon mustard, or to taste

Steps:

Gather the ingredients. Preheat the oven to 350 F and grease a 13 x 9-inch baking dish.
If the fish fillets are large, cut them into serving-size portions.
Combine the melted butter and lemon juice in a bowl large enough to hold a piece of fish; set aside.
In a small bowl or cup, mix the salt, pepper, and dill, if using.
Put the crushed cornflake crumbs in a wide, shallow bowl.
Dip each piece of fish in the butter and lemon mixture.
Sprinkle the salt and dill mixture over each side of the fish.
Coat with the corn flake crumbs.
Place the fillets in the prepared pan and bake until the fish flakes easily with a fork, 20 to 30 minutes, depending on the thickness of the fish fillets.
Meanwhile, make the tartar sauce: In a bowl, combine the mayonnaise, chopped pickle or capers, and mustard. Stir to blend. Taste and adjust the seasonings.
Serve the fish with the tartar sauce on the side, and enjoy.

Nutrition Facts : Calories 424 kcal, Carbohydrate 14 g, Cholesterol 152 mg, Fiber 1 g, Protein 35 g, SaturatedFat 5 g, Sodium 636 mg, Sugar 3 g, Fat 25 g, ServingSize 4 Servings, UnsaturatedFat 0 g

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