Oven-Fried Cod
Creamy Broccoli-Kale Slaw
Wine Recommendation
Robert Mondavi Private Selection Chardonnay
Ingredients
- 2 lb cod fillet, cut into 6 pieces (or use grouper)
- 1 tsp garlic powder
- ½ tsp salt
- 2½ cups cornflakes cereal, crushed
- 2 large eggs
Instructions
- Preheat oven to 425°F. Sprinkle fish with garlic powder, salt, and desired amount of pepper. Place cornflakes in a shallow dish. Lightly beat eggs in another shallow dish.
- Dip fish in eggs; dredge in cornflakes, pressing to adhere. Place on a wire rack; place rack on a foil-lined baking sheet lined. Coat fish with cooking spray.
- Bake 15 to 20 minutes until golden brown and fish flakes with a fork.
Side Dish Ingredients
- ⅓ cup olive-oil mayonnaise
- 1 Tbsp honey
- 1 Tbsp apple cider vinegar
- ¼ tsp kosher salt
- 1 (12-oz) pkg broccoli slaw
- 1 (5-oz) pkg baby kale
- 1 cup seedless red grapes, halved
Side Dish Instructions
- Whisk together mayonnaise, honey, vinegar, and salt in a large bowl. Add slaw, kale, and grapes; toss.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
206
|
129
|
335
|
| Fat (g) | 2 | 10 | 12 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 33 | 3 | 36 |
| Carb (g) | 9 | 14 | 23 |
| Fiber (g) | 0 | 3 | 3 |
| Sodium (mg) | 395 | 191 | 586 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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