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Oven Fried Ocean Whitefish Parmesan

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CATEGORY CUISINE TAG YIELD
Seafood, Dairy, Vegetables Cajun Ww, Fish, Low-cal 4 Servings

INGREDIENTS

1 lb Ocean Whitefish fillets*
2 tb Cornmeal
1/4 ts Paprika**
Salt and Pepper to taste
2 tb Flour
1 tb Grated Parmesan cheese
2 ts Vegetable oil

INSTRUCTIONS

*Cod, Rockfish, Perch, Sole, Flounder, Orange Roughy, etc. **Could
substitute spice of choice, such as Cajun Herbed Spice mix. Combine
cornmeal, flour, cheese, paprika, salt and pepper. Dredge fish in cornmeal
mixture. Spray baking pan with non-stick coating. Arrange fish in pan and
drizzle with oil. Bake at 450 D. 8-10 minutes or until fish flakes. WW
Exchanges per serving: 1 1/2 Protein, 1/4 Bread, 1/2 Fat, 23 optional
calories. Nutritional analysis per serving: Calories, 160; protein, 19 gm;
fat, 5 gm; carbohydrates, 6 gm; cholesterol; 44 mg, sodium, 99 mg.
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini

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