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Cook Time:30 minsTotal Time:30 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:30 minsTotal Time:30 minsServings:4Yield:4 servings
Cook Time:30 mins
Cook Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1large egg white2 ¼cupscornflakes, crushed1poundcod, cut into 4 pieces1teaspoongarlic powder½teaspoonground pepper¼teaspoonsaltOlive oil cooking spray⅓cupmayonnaise2tablespoonsdill pickle relish4whole-wheat hamburger bunsLettuce, carrots, cucumbers, radishes, cabbage, bell peppers and/or tomatoes for serving
Cook Mode(Keep screen awake)
Ingredients
1large egg white
2 ¼cupscornflakes, crushed
1poundcod, cut into 4 pieces
1teaspoongarlic powder
½teaspoonground pepper
¼teaspoonsalt
Olive oil cooking spray
⅓cupmayonnaise
2tablespoonsdill pickle relish
4whole-wheat hamburger buns
Lettuce, carrots, cucumbers, radishes, cabbage, bell peppers and/or tomatoes for serving
DirectionsPreheat oven to 425 degrees F. Line a baking sheet with foil, place a wire rack on it and coat with cooking spray.Whisk egg white in a shallow dish until frothy. Place cornflakes in another shallow dish. Sprinkle cod with garlic powder, pepper and salt. Dredge the cod in egg white, shaking off any excess, then coat with cornflakes, pressing to help them stick. Place on the prepared rack. Coat the top and sides of the fish with cooking spray.Bake the fish until golden brown and an instant-read thermometer inserted in the thickest part registers 145 degrees F, 15 to 20 minutes.Combine mayonnaise and relish in a small bowl. Serve the fish on buns with some of the sauce and vegetables.Originally appeared: EatingWell Magazine, July/August 2017
Directions
Preheat oven to 425 degrees F. Line a baking sheet with foil, place a wire rack on it and coat with cooking spray.Whisk egg white in a shallow dish until frothy. Place cornflakes in another shallow dish. Sprinkle cod with garlic powder, pepper and salt. Dredge the cod in egg white, shaking off any excess, then coat with cornflakes, pressing to help them stick. Place on the prepared rack. Coat the top and sides of the fish with cooking spray.Bake the fish until golden brown and an instant-read thermometer inserted in the thickest part registers 145 degrees F, 15 to 20 minutes.Combine mayonnaise and relish in a small bowl. Serve the fish on buns with some of the sauce and vegetables.
Preheat oven to 425 degrees F. Line a baking sheet with foil, place a wire rack on it and coat with cooking spray.
Whisk egg white in a shallow dish until frothy. Place cornflakes in another shallow dish. Sprinkle cod with garlic powder, pepper and salt. Dredge the cod in egg white, shaking off any excess, then coat with cornflakes, pressing to help them stick. Place on the prepared rack. Coat the top and sides of the fish with cooking spray.
Bake the fish until golden brown and an instant-read thermometer inserted in the thickest part registers 145 degrees F, 15 to 20 minutes.
Combine mayonnaise and relish in a small bowl. Serve the fish on buns with some of the sauce and vegetables.
Originally appeared: EatingWell Magazine, July/August 2017
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Nutrition Facts(per serving)343Calories16gFat30gCarbs20gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
