Red Neck Cod with Lime

Serves:  4

Nutritional Analysis Per Serving: 

Calories  200 Dietary Fiber  1g
Total Fat 2g Sugars  6g
Saturated Fat 0g Protein  24g
Cholesterol  50mg Vitamin A 15%
Total Carbohydrate 17g Vitamin C 8%
Sodium  380mg Calcium  8%
Iron 10%
 

Amount:

Ingredients:
1/2 cup Bread Crumbs, dry, plain
2 tsp. Lemon Peel
2 tsp. Paprika
2 tsp. Dry Oregano
3/4 tsp. Red Pepper Flakes
1/4 cup Skim Milk
3 Tbsp. Liquid Egg Substitute
1/3 tsp. Sugar
1/2 cup Lime Cilantro Sauce
4 Cod Fillets, raw (4 oz each)

Recipe Directions:

Combine breadcrumbs, lemon peel, paprika, oregano and red pepper flakes; reserve.  In another shallow pan, combine skim milk, eggs and sugar and mix well; keep cold.

Dip cod fillets in milk/egg sub mixture, then dredge to coat in crumb mixture.  Arrange in a single layer on pan sprayed with Pam.  Do not cover with foil.  Bake in 400-degree oven (350 degree convection oven) 20 minutes, until internal temperature reaches 155 degrees.

Lime Cilantro Sauce (1/2 cup):

Amount:

Ingredients:
1/3 cup Fat Free Miracle Whip
2 1/2 Tbsp. Cilantro, chopped
2 Tbsp. Onions, chopped
2 tsp. Lime Juice
1 tsp. Lemon Peel
1/2 tsp. Dijon Mustard
1/8 tsp. Black Pepper