CORNFLAKE-CRUMBED FISH WITH SPINACH
This is a budget family meal and is low in fat. Bake the tomotoes for 15 minutes and cook the spinach for a few minutes for a winter meal.
Provided by Dolphin
Categories Vegetable
Time 40m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Combine crumbs, cumin, paprika and turmeric.
- Coat fish in flour then into egg whites.
- Press crumbs firmly onto fish.
- Refrigerate for 20 minutes.
- Place fish on a (sprayed) foil lined baking tray.
- Bake in moderate oven (180c) for 10-15 minutes.
- Arrange vegetables on plate, top with fish.
- Drizzle with lemon juice.
Nutrition Facts : Calories 65.2, Fat 0.6, SaturatedFat 0.1, Sodium 95, Carbohydrate 11.3, Fiber 2, Sugar 0.7, Protein 4.8
SKILLET FISH WITH SPINACH
Tender fish fillets get a burst of flavor from seafood seasoning and a dash of salt and pepper. Paired with dressed-up spinach, this simple main course from our Test Kitchen is sure to impress!
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Sprinkle fillets with seafood seasoning. In a large skillet, cook fillets in oil and butter over medium heat for 3-4 minutes on each side or until fish flakes easily with a fork. Remove and keep warm., Add mushrooms to the skillet; cook, uncovered, for 2-3 minutes or until tender. Add spinach and broth; cook 3-4 minutes longer or until spinach is heated through. Season with salt and pepper. Serve with fish.
Nutrition Facts : Calories 219 calories, Fat 14g fat (5g saturated fat), Cholesterol 84mg cholesterol, Sodium 547mg sodium, Carbohydrate 4g carbohydrate (0 sugars, Fiber 2g fiber), Protein 21g protein. Diabetic Exchanges
CORNFLAKE BAKED COD FISH
From Kimberly Tessmer, R.D., L.D. from a magazine which described this as: "a heart-healthy meal that tastes as good as it looks."
Provided by Oolala
Categories Lemon
Time 20m
Yield 2-4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat the oven to 400 degrees F.
- Divide the fish into 4 even pieces.
- Pour the cornflake crumbs, bread crumbs, and the spices into a shallow, wide bowl and mix.
- Beat the egg whites in a separate bowl and dip each piece of fish into the egg and then into the crumb mixture to coat. Repeat for each piece of fish.
- Use non-stick cooking spray to coat a baking sheet and place the fish on the sheet and bake for 8-10 minutes, until done. Serve with lemon wedges.
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