Oven fried ocean whitefish parmesan
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | pounds | Ocean Whitefish fillets* |
| 2 | tablespoons | Cornmeal |
| ¼ | teaspoon | Paprika** |
| Salt and Pepper to taste | ||
| 2 | tablespoons | Flour |
| 1 | tablespoon | Grated Parmesan cheese |
| 2 | teaspoons | 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: 1½ Protein, ¼ Bread, ½ 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.