Heart-healthy Baked Cod Fillets

Total Time: 42 mins Preparation Time: 30 mins Cook Time: 12 mins

Ingredients

• Servings: 14
• 7 (8 ounce) cod fish fillets, frozen
• 10 ounces fish-fry mix (like tony chachere's crispy creole fish fry mix)
• 1/2 cup flour
• 6 egg whites
• 1/2 cup nonfat milk
• 2 tablespoons canola oil

Recipe

• 1 partially thaw cod fillets in refrigerator. fish is ready to be prepared when it is just beginning to soften. (times will vary.).
• 2 preheat oven to 475 degrees f. place oven rack at second-lowest setting. line baking sheet with reynolds release foil and brush foil lightly with canola oil (to prevent sticking and crisp fish).
• 3 rinse fish under cold water. with a very sharp knife, slice each fillet horizontally.
• 4 in a shallow bowl, blend egg whites and milk.
• 5 in a gallon-sized ziploc bag, combine fish fry mix and flour.
• 6 place one fillet into ziploc bag, close tightly, and shake carefully to coat; coat well. reach into bag and pick up fillet. while still inside bag, shake fillet gently to remove any excess.
• 7 place fillet into egg mixture, coating well. remove from egg mixture, shaking gently to remove any excess.
• 8 return fillet to ziploc bag; seal tightly. shake bag again to coat; coat well. remove fillet from bag, making sure to remove any excess. place onto baking sheet.
• 9 repeat for each fillet.
• 10 bake fillets for 6 minutes; turn over carefully. bake another 6 minutes and remove from oven.
• 11 serve alone, on a good bun, or in your favorite wrap with lots of fresh veggies and low-fat condiments.
• 12 (my kids absolutely devoured these in lettuce wraps!).