Heart-healthy baked cod fillets (recipe)
| Heart-healthy baked cod fillets (recipe) | |
|---|---|
| Name | Heart-healthy baked cod fillets |
| Ingredients | Cod fish fillets • White flour • Nonfat milk • Canola oil |
| Cooktime (in hours) | 0.2 |
| Preptime (in hours) | 0.5 |
| Totaltime (in hours) | 0.7 |
| Keto friendliness | Keto friendly |
| Calories | 138.1 |
| Fat | 2.9 |
| Protein | 22.7 |
| Carbohydrate | 3.9 |
| Fiber | 0.1 |
| Net carbohydrates | 3.8 |
| Sugar | 0.6 |
| Saturated fat | 0.3 |
| Cholesterol (mg) | 49.3 |
| Sodium | 89.8 |
| Servings | 14 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Heart-healthy baked cod fillets (recipe) is a keto friendly food item with net carbohydrates of about 3-5 per serving.
Did you know? - WikiMD has over 50,000 keto friendly recipes with a color coded ketometer rating scale!
- Partially thaw cod fillets in refrigerator. Fish is ready to be prepared when it is just beginning to soften. (Times will vary..
- Preheat oven to 475 degrees F. Place oven rack at second-lowest setting. Line baking sheet with Reynolds Release Foil and brush foil lightly with canola oil (to prevent sticking and crisp fish).
- Rinse fish under cold water. With a very sharp knife, slice each fillet horizontally.
- In a shallow bowl, blend egg whites and milk.
- In a gallon-sized Ziploc bag, combine fish fry mix and flour.
- Place one fillet into Ziploc bag, close tightly, and shake carefully to coat; coat well. Reach into bag and pick up fillet. While still inside bag, shake fillet gently to remove any excess.
- Place fillet into egg mixture, coating well. Remove from egg mixture, shaking gently to remove any excess.
- Return fillet to Ziploc bag; seal tightly. Shake bag again to coat; coat well. Remove fillet from bag, making sure to remove any excess. Place onto baking sheet.
- Repeat for each fillet.
- Bakefillets for 6 minutes; turn over carefully. Bakeanother 6 minutes and remove from oven.
- Serve alone, on a good bun, or in your favorite wrap with lots of fresh veggies and low-fat condiments.
- (My kids absolutely devoured these in lettuce wraps!).
Food tags
Summer, Spicy,, For Large Groups, Oven
Heart-healthy baked cod fillets (recipe) details
Time:
Prep Time in Hours and Mins:42M
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Credits:Most images are courtesy of Wikimedia commons, and templates Wikipedia, licensed under CC BY SA or similar.Contributors: Prab R. Tumpati, MD
