Oven-Fried Cod
Creamy Broccoli-Kale Slaw
Ingredients
- 2¼ lb cod fillets
- 1½ tsp garlic powder
- ½ tsp salt
- ½ tsp pepper
- 1½ cups crushed cornflakes cereal
- 2 large eggs
Instructions
- Preheat oven to 425°F. Sprinkle fish with garlic powder, salt, and pepper. Place cornflakes in a shallow dish. Lightly beat eggs in another shallow dish.
- Dip fish in eggs; dredge fish in cornflakes, pressing to adhere. Arrange on a wire rack coated with cooking spray; place rack on a foil-lined baking sheet. Coat fish with cooking spray.
- Bake 15 to 20 minutes until golden brown and fish flakes with a fork.
Side Dish Ingredients
- ⅓ cup reduced fat olive oil mayonnaise
- 1 Tbsp honey
- 1 Tbsp apple cider vinegar
- ¼ tsp salt
- 1 (12-oz) pkg broccoli slaw
- 1 (5-oz) pkg baby kale
- 1 cup halved seedless red grapes
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 |
224
|
105
|
329
|
| Fat (g) | 2 | 5 | 7 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 31 | 2 | 33 |
| Carb (g) | 20 | 12 | 32 |
| Fiber (g) | 0 | 2 | 2 |
| Sodium (mg) | 470 | 230 | 700 |
| T. Sugs (g) | 2 | 8 | 10 |
| A. Sugs (g) | 2 | 3 | 5 |
Diabetic Meal Plan
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