Oven Fried Ocean Whitefish Parmesan Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
1 lbs: Ocean Whitefish fillets*,
2 tbsp: Cornmeal,
1/4 tsp: Paprika**,
Salt and Pepper to taste,
2 tbsp: Flour,
1 tbsp: Grated Parmesan cheese,
2 tsp: Vegetable oil,
Directions:
*Cod, Rockfish, Perch, Sole, Flounder, Orange Roughy, etc. **Could
substitute spice of choice, such as Cajun Herbed Spice mix. Combine
cornmeal, flour, cheese, paprika, salt and pepper. Dredge fish in
cornmeal mixture. Spray baking pan with non-stick coating. Arrange
fish in pan and drizzle with oil. Bake at 450 D. 8-10 minutes or
until fish flakes. WW Exchanges per serving: 1 1/2 Protein, 1/4
Bread, 1/2 Fat, 23 optional calories. Nutritional analysis per
serving: Calories, 160; protein, 19 gm; fat, 5 gm; carbohydrates, 6
gm; cholesterol; 44 mg, sodium, 99 mg.
Source from luhu.jp
substitute spice of choice, such as Cajun Herbed Spice mix. Combine
cornmeal, flour, cheese, paprika, salt and pepper. Dredge fish in
cornmeal mixture. Spray baking pan with non-stick coating. Arrange
fish in pan and drizzle with oil. Bake at 450 D. 8-10 minutes or
until fish flakes. WW Exchanges per serving: 1 1/2 Protein, 1/4
Bread, 1/2 Fat, 23 optional calories. Nutritional analysis per
serving: Calories, 160; protein, 19 gm; fat, 5 gm; carbohydrates, 6
gm; cholesterol; 44 mg, sodium, 99 mg.
Source from luhu.jp