Crispy Baked Fish - Just Fish/Seafood Recipes


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Crispy Baked Fish

1 1/4 lb Cod; *NOTE
1/4 c Egg substitute
1 tb Skim milk
1 ts Worcestershire sauce
1 tb Fresh lemon juice
1/2 c Stone-ground cornmeal; or cornflake crumbs
1/2 ts Ground cumin
1 Clove garlic; minced
3 tb Sesame Seeds
Olive oil cooking spray


*NOTE: or scrod, haddock, or pollack fillets

Preheat oven to 425F (220C). Place a sheet of aluminum foil large enough to hold fillets on a baking sheet. Lightly spray foil with cooking spray. Place fish fillets on foil.

In a small bowl, combine egg substitute, skim milk, Worcestershire sauce, and lemon juice. Using a pastry brush, paint egg mixture onto fillets. Mix together cornmeal, cumin, garlic, and sesame seed. Sprinkle cornmeal mixture onto fillets, covering well. Lightly spray coated fillets with cooking spray. Bake for 10 minutes per inch (2.5 cm) of thickness, about 15 minutes. Serve immediately.

(Makes 4 servings)