Fish

Pan seared/oven baked cod is for Dinner.

Pan seared/oven baked cod takes 15 minutes to prepare.

Pan seared/oven baked cod takes 25 minutes to cook.

Pan seared/oven baked cod makes 4 servings.

The ingredients for Pan seared/oven baked cod are:

1/2 cup of Kellogs corn flake crumbs
2 lbs of cod filets
4 egg whites,
1/8 cup of skim milk
2 tbs of canola oil
Salt/pepper to taste

Here is how you make Pan seared/oven baked cod:

Mix egg whites and skim milk in a dish, set aside. Season cod with salt,pepper.Pour 1/2 cup of cornflake crumbs in a pie pan. Dip cod into milk/egg mixture first then cornflake crumbs. Add oil to a roasting pan,place and bake cod in roasting pan,25-30 minutes until crispy. Serving Size: 4- 8 ounce servingsNumber of Servings: 4Recipe submitted by SparkPeople user HADLEY1998.

The nutritional information for Pan seared/oven baked cod is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 47.3

• Total Fat: 0.4 g
• Cholesterol: 24.8 mg
• Sodium: 35.1 mg
• Total Carbs: 0.0 g
• Dietary Fiber: 0.0 g
• Protein: 10.1 g

The dietary needs meet for Pan seared/oven baked cod is Gluten Free