"very simple and good tasting, my kid loved it."More
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Ingredients
- 1/4 cup dry seasoned bread crumbs
- 4 cod, haddock or flounder fillets, thawed if frozen (4 fillets = 1 lb)
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- PAM® Grilling Spray
- 1 tablespoon fresh lemon juice
Nutrition Information*
| Serving Size | 4 servings (1 fillet each) |
| Calories | 158 |
Directions
- Place bread crumbs in shallow dish; set aside.
- Rinse fish; pat dry with paper towels. Sprinkle evenly with salt and pepper. Add to bread crumbs; turn over to completely coat both sides of each fillet.
- Spray large skillet with grilling spray; heat 1 minute over medium-high heat. Add fish; cook 10 minutes or until fish flakes easily with fork (145°F), turning after 5 minutes. Remove from pan. Drizzle with lemon juice.
| Nutrition Information | close | |
| Amount per Serving | ||
| Calories | 158 | |
| % Daily Value* | ||
| Total fat | 2 g | 3% |
| Saturated fat | 0 g | 2% |
| Cholesterol | 69 mg | 23% |
| Sodium | 348 mg | 14% |
| Carbohydrate | 4 g | 1% |
| Dietary fiber | 0 g | 1% |
| Sugars | 0 g | 0% |
| Protein | 29 g | 59% |
| Vitamin A | 1% | |
| Vitamin C | 5% | |
| Calcium | 3% | |
| Iron | 5% | |
About our Nutrition Information
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very simple and good tasting, my kid loved it.
This recipe is a quick and easy way to include heart-healthy fish into your everyday diet. It's very easy to make with just a few ingredients, and quick enough to prepare for a weeknight meal for the family! Studies show that eating fish a few times a week is very healthy and you can use this recipe with many kinds of fish, including tilapia, flounder, or any other white type of fish. You can also switch it up for the kids by using crushed corn flakes or other types of cereal, instead of the breadcrumbs. A great way to use up the crumbs at the bottom of the cereal box that the kids won't eat! In order to make the bread crumbs stick better, I put the fish in an egg wash (just an egg stirred up with a fork), and then I put the fish into the bread crumbs. Plus it adds a little bit of extra protein from the egg into the dish. Instead of using Pam, I also tried using olive oil which worked great and added some heart-healthy oil into my family's diet. Try it tonight - you'll like it!
I was really pleased with how this turned out. So crunchy...it really was like it was deep fried. I did really amp up the seasonings in the coating. I added paprika and some Emeril's Essence and it tasted great! I think this would also be good with chicken tenderloins.
Tried it tonite and it was good, nothing spectacular, but simple and good!! I used Crisco instead of PAM and a iron skillet too.
I'm a happy camper when fast, easy, healthy and tasty collide into one wonderful cooking experience which is exactly what happened with this fish dish. Six simple ingredients, counting the salt & pepper! Fish always pairs well with fresh lemon juice and keeping it basic is key. Don't have Cod on hand? Use Tilapia instead. Still works. The Pam works well in this dish but I think it's best sauteed in a non-stick saute pan. Should you use a heavy duty pan like cast iron, the Pam will need to be added a few times to prevent sticking and help with the browning process. My husband loved this dish. We will surely keep this one around.
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