Spicy Cornmeal Cod (lighter )

Dairy Free
Health score
13%
Spicy Cornmeal Cod (lighter )
30 min.
6
252kcal

Suggestions

If you're looking for a delicious and healthy seafood dish, then this Spicy Cornmeal Cod is a perfect choice! This recipe is a lighter take on traditional fried fish, making it a great option for those who want to enjoy a crispy, flavorful meal without the extra calories. With a prep time of just 30 minutes, it's a quick and easy dish to prepare for a weeknight dinner or a weekend lunch. The recipe serves 6 people, making it ideal for a family meal or even a small gathering with friends. The best part? Each serving has only 252 calories, making it a guilt-free indulgence. The dish is dairy-free, making it suitable for those with dietary restrictions or preferences. The combination of cornmeal, flour, and spices creates a crispy, flavorful coating for the fish, while the egg product and margarine add moisture and richness. The baking process ensures that the fish is cooked to perfection, with a golden-brown exterior and a tender, flaky interior. This recipe is a great way to add some variety to your seafood repertoire, and it's sure to become a family favorite. Whether you're a seasoned cook or a beginner in the kitchen, this Spicy Cornmeal Cod is a fun and flavorful dish to try. So, gather your ingredients, preheat your oven, and get ready to enjoy a delicious, healthy meal!

Ingredients

  • 1.5 pounds fish fillet 
  • 0.8 cup cornmeal 
  • 0.3 cup flour all-purpose
  • 0.5 teaspoon salt 
  • 0.5 teaspoon garlic powder 
  • 0.5 teaspoon oregano dried
  • 0.5 teaspoon ground pepper red (cayenne)
  • 0.5 teaspoon pepper 
  • 0.5 cup eggs fat-free
  • tablespoon butter 

Equipment

  • baking sheet
  • oven

Directions

  1. Heat oven to 500°F. Lightly grease cookie sheet.
  2. Cut fish fillets into 4x2-inch pieces.
  3. Mix remaining ingredients except egg product and margarine. Dip fish into egg product, then coat with cornmeal mixture.
  4. Place fish on cookie sheet.
  5. Drizzle margarine over fish.
  6. Bake 10 to 12 minutes, turning fish once, until golden brown.

Nutrition Facts

Calories252kcal
Protein44.48%
Fat25.06%
Carbs30.46%

Properties

Glycemic Index
36.25
Glycemic Load
11.57
Inflammation Score
-5
Nutrition Score
15.299565032125%

Nutrients percent of daily need

Calories:252.09kcal
12.6%
Fat:6.99g
10.76%
Saturated Fat:1.91g
11.96%
Carbohydrates:19.13g
6.38%
Net Carbohydrates:16.94g
6.16%
Sugar:0.43g
0.48%
Cholesterol:132.03mg
44.01%
Sodium:304.69mg
13.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.93g
55.86%
Selenium:56.67µg
80.95%
Vitamin B12:1.97µg
32.9%
Phosphorus:285.79mg
28.58%
Vitamin B3:5.27mg
26.33%
Vitamin D:3.92µg
26.14%
Vitamin B6:0.35mg
17.42%
Magnesium:56.72mg
14.18%
Folate:53.76µg
13.44%
Potassium:451.65mg
12.9%
Vitamin B2:0.21mg
12.48%
Manganese:0.25mg
12.32%
Iron:1.93mg
10.73%
Vitamin B1:0.16mg
10.5%
Vitamin B5:1.01mg
10.11%
Fiber:2.19g
8.76%
Zinc:1.31mg
8.71%
Copper:0.16mg
8.03%
Vitamin E:0.9mg
5.99%
Vitamin A:265.91IU
5.32%
Vitamin K:3.15µg
3%
Calcium:29.32mg
2.93%