Heart-Healthy Baked Cod Fillets

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READY IN: 42mins
SERVES: 14
UNITS: US

INGREDIENTS

Nutrition
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DIRECTIONS

  • Partially thaw cod fillets in refrigerator. Fish is ready to be prepared when it is just beginning to soften. (Times will vary.).
  • Preheat oven to 475 degrees F. Place oven rack at second-lowest setting. Line baking sheet with Reynolds Release Foil and brush foil lightly with canola oil (to prevent sticking and crisp fish).
  • Rinse fish under cold water. With a very sharp knife, slice each fillet horizontally.
  • In a shallow bowl, blend egg whites and milk.
  • In a gallon-sized Ziploc bag, combine fish fry mix and flour.
  • Place one fillet into Ziploc bag, close tightly, and shake carefully to coat; coat well. Reach into bag and pick up fillet. While still inside bag, shake fillet gently to remove any excess.
  • Place fillet into egg mixture, coating well. Remove from egg mixture, shaking gently to remove any excess.
  • Return fillet to Ziploc bag; seal tightly. Shake bag again to coat; coat well. Remove fillet from bag, making sure to remove any excess. Place onto baking sheet.
  • Repeat for each fillet.
  • Bake fillets for 6 minutes; turn over carefully. Bake another 6 minutes and remove from oven.
  • Serve alone, on a good bun, or in your favorite wrap with lots of fresh veggies and low-fat condiments.
  • (My kids absolutely devoured these in lettuce wraps!).
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