"Fried" Fish (2.5 PTS) Recipe - Cooking Index
"Fried" Fish (2.5 PTS) Recipe - Cooking Index
| 2 tablespoons | All-purpose flour | |
| 1/4 teaspoon | Salt | |
| 1/4 teaspoon | Freshly ground black pepper | |
| 1/2 cup | Lowfat buttermilk (1.5%) | |
| 3 oz | Corn flake crumbs | |
| 1 teaspoon | Grated lemon rind | |
| 1/2 teaspoon | Dried chervil or tarragon leaves | |
| 20 oz | Cod fillets - cut in 4x2" strips | |
| Barley malt or cider vinegar - to taste, optional |
1. Place oven rack in lower third of oven; preheat oven to 425 oF. Line a
baking sheet with foil; spray with nonstick cooking spray. 2. In wide,
shallow bowl, combine flour, salt and pepper. Pour buttermilk into
another wide, shallow bowl. In another, similar bowl, combine cornflake
crumbs, lemon zest and chervil. 3. Dip fillets in flour mixture to coat,
shaking off excess. Dip each into buttermilk, then dip into cornflake
crumb mixture. Place on prepared baking sheet; bake until lightly browned
on the bottom, 8-10 minutes. With spatula, carefully turn over; bake
until crisp, 6-8 minutes. Sprinkle with vinegar, if using.
Serving (3 oz) provides: 2 p, 1 b, 25 cal. Per serving: 122 cal, 1 g fat,
0 g sat, 6 mg chol, 419 mg sod, 23 g car, 0 g fib, 5 g pro, 43 mg calcium.
Source:
Mr. Paul Newman's, Newman's Own Cookbook
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