Fish Recipe

lillyo · 01-02-2008

I get a new recipe emailed to me each day...I thought I'd post this one for you "non-fish" folks as it seems pretty good. The only iffy thing for BFL is the bread crumbs, but the amount seems rather minimal...and the carb-protien ratio is great!

Calories: 126.85
Calories from Fat: N/A
Total Fat: 2.93 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 6.99 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 18.13 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients0.25 cup fine dry bread crumbs
2 tablespoons grated Parmesan cheese
1 tablespoon cornmeal
1 teaspoon olive oil
0.5 teaspoon Italian seasoning
0.125 teaspoon garlic powder
0.125 teaspoon ground black pepper
4 (3 ounce) fillets cod fillets
1 egg white, lightly beaten
Directions1.Preheat oven to 450 degrees F (230 degrees C).2.In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, italian seasoning, garlic powder and pepper; set aside.3.Coat the rack of a broiling pan with cooking spray. Place the cod on the rack, folding under any thin edges of the filets. Brush with the egg white, then spoon the crumb mixture evenly on top.4.Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.

Chris · 01-02-2008

Sounds good Lil...

2 Comments:
Bread crumbs. If you are concerned, replace them with crushed triscuts or similar whole wheat crackers. Corn meal would work too.

Fish. Assuming I'm talking to non fish eaters, soak the meat in citrus or milk before cooking. This will strip away most of that undesirable fishy taste.

Roshanda · 01-04-2008

Sounds good!

lillyo · 01-08-2008

Chris: I tried the citrus or milk bath and I prefer the citrus. (Just my 2 cents, I am sure you'll sleep better, now).

Chris · 01-09-2008

Thanks Lil

The milk thing is new to me. I recently used it for shark in an overnight soak. It really stripped the flavor. I also prefer a short-term citrus soak (generally speaking).

lillyo · 01-09-2008

Chris, I agree, 100% I can see the point of it for dropping "that taste" but turns out I like it! Who knew?

01-02-2008	#1 (permalink)
lillyo Senior Member Join Date: Nov 2007 Location: Idaho Falls, ID Posts: 524 Blog Entries: 27	Fish Recipe I get a new recipe emailed to me each day...I thought I'd post this one for you "non-fish" folks as it seems pretty good. The only iffy thing for BFL is the bread crumbs, but the amount seems rather minimal...and the carb-protien ratio is great! Calories: 126.85 Calories from Fat: N/A Total Fat: 2.93 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 6.99 g Dietary Fiber: N/A Sugars: N/A Protein: 18.13 g Vitamin A: N/A Vitamin C: N/A Ingredients0.25 cup fine dry bread crumbs 2 tablespoons grated Parmesan cheese 1 tablespoon cornmeal 1 teaspoon olive oil 0.5 teaspoon Italian seasoning 0.125 teaspoon garlic powder 0.125 teaspoon ground black pepper 4 (3 ounce) fillets cod fillets 1 egg white, lightly beaten Directions1.Preheat oven to 450 degrees F (230 degrees C).2.In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, italian seasoning, garlic powder and pepper; set aside.3.Coat the rack of a broiling pan with cooking spray. Place the cod on the rack, folding under any thin edges of the filets. Brush with the egg white, then spoon the crumb mixture evenly on top.4.Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.

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01-02-2008	#2 (permalink)
Chris Senior Member Join Date: Sep 2007 Location: Upstate NY Posts: 1,979 Blog Entries: 77	Sounds good Lil... 2 Comments: Bread crumbs. If you are concerned, replace them with crushed triscuts or similar whole wheat crackers. Corn meal would work too. Fish. Assuming I'm talking to non fish eaters, soak the meat in citrus or milk before cooking. This will strip away most of that undesirable fishy taste.

01-04-2008	#3 (permalink)
Roshanda Senior Member Join Date: Nov 2007 Posts: 299 Blog Entries: 38	Sounds good!

01-08-2008	#4 (permalink)
lillyo Senior Member Join Date: Nov 2007 Location: Idaho Falls, ID Posts: 524 Blog Entries: 27	Chris: I tried the citrus or milk bath and I prefer the citrus. (Just my 2 cents, I am sure you'll sleep better, now).

01-09-2008	#5 (permalink)
Chris Senior Member Join Date: Sep 2007 Location: Upstate NY Posts: 1,979 Blog Entries: 77	Thanks Lil The milk thing is new to me. I recently used it for shark in an overnight soak. It really stripped the flavor. I also prefer a short-term citrus soak (generally speaking).

01-09-2008	#6 (permalink)
lillyo Senior Member Join Date: Nov 2007 Location: Idaho Falls, ID Posts: 524 Blog Entries: 27	Chris, I agree, 100% I can see the point of it for dropping "that taste" but turns out I like it! Who knew?

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