Find this recipe and more in the Weekly Meal Plan for January 31-February 6, 2021
Low Fat Crunchy Fish Fry
Mashed potato flakes and "Everything Bagel" seasoning make a crunchy coating for this tasty fish. Pan frying the cod fillets in grapeseed oil instead of deep frying makes for a good low fat option.
Ingredients
- 1 cup Instant Mashed Potatoes
- 2 tablespoons Everything Bagel Seasoning
- 1 Eggs
- 1 tablespoon Lemon Juice
- ⅛ teaspoon Black Pepper
- 1½ pounds Cod Fillets
- ¼ cup Grapeseed Oil
Instructions
- Combine potato flakes and everything bagel seasoning in a shallow pan (or a pie plate works perfectly). Blend egg, lemon juice, water, and pepper in another shallow pan.
- Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Dredge half of the fish in egg mixture, then in potato mixture and add to skillet. Cook for 3 minutes on each side, or until golden brown. Remove fish from skillet and drain on paper towels. Repeat with other half of fish.
Nutrition Facts
Low Fat Crunchy Fish Fry
Amount per Serving
Calories
209
% Daily Value*
Fat
12
g
18
%
Saturated Fat
1
g
6
%
Cholesterol
83
mg
28
%
Sodium
451
mg
20
%
Carbohydrates
6
g
2
%
Fiber
1
g
4
%
Protein
22
g
44
%
* Percent Daily Values are based on a 2000 calorie diet.
Food Groups ***Meat = 3.5 servings
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