The Triscuit Coated Cod Meal Idea

http://greenlitebites.com/2012/03/06/triscuit-coated-cod/
20120305_breaded_cod6

Dinner meals are getting harder and harder for me to share lately. I’ve gone back to just whipping things up without really measuring anything (this meal was going to be one of those until I realized I still had enough light to take some photos.) I’ve also instituted a few brainless meal nights during the week to save my sanity.

  1. Breakfast for Dinner Night
  2. Soup and Sandwich Night
  3. Picnic night (see my latest Sensational Sunday Post)
  4. Out to Eat Night

That leaves 3 meals for me to try new ideas which is probably a good thing as I would overwhelm the family with my crazy dinners. Side Note: I’m still trying to get them on board with quinoa and couscous.

Last night was one of my nights and I decided to go with fish. Another side note: I’m trying HARD to make one of my 3 nights fish if possible. It does get pricey.

Anyway, I really wanted to bread the fish but I was in no mood to make breadcrumbs out of the bread ends I have in the freezer. Final another side note: I don’t buy breadcrumbs anymore, it forces me to get creative and I like getting creative. :)The Triscuit Coated Cod Meal Idea

I hit the pantry and saw Triscuits. That’s all I needed to see.

Here’s what I did…

  • 1 Serving (15 Crackers – 30g) Triscuit Thin Crisps
  • 1/4 cup Wheat Bran (15g)
  • 2 tsp Onion Powder
  • 2 tsp Garlic Powder
  • 2 tsp Dried Parsley
  • 1 tsp Paprika
  • 1 tsp Chili Powder
  • 1 tsp Oregano
  • 2 large Cod fillets (about 1.5 lbs)

Preheat the oven to 425 degrees.

Put the Triscuits in a quart sized baggie (or your food processor.)

The Triscuit Coated Cod Meal Idea - step 1

Add the wheat bran and the spices.

The Triscuit Coated Cod Meal Idea - step 2

If you don’t have wheat bran just add a few extra crackers. I use the bran to bulk up the breading. It adds extra fiber with minimal calories.

Using a flat mallet or rolling pin bang the bag and mash up the crackers mixing everything together.

Pour the “breading” on a plate.

Meanwhile, cut the thick parts of the cod fillet into chunks and leave the thinner ends alone.

Dip the cod into the breading.

The Triscuit Coated Cod Meal Idea - step 3

Now, when I bread fish I don’t use an egg wash. I find the fish to be moist enough to hold the breading. Feel free to dip in egg first if you like.

Lay the breaded fish pieces on cookie sheets sprayed with non-stick cooking spray.

The Triscuit Coated Cod Meal Idea - step 4

Spray the tops with a bit more spray.

I separated the thick pieces from the thin as they would have slightly different cooking times.

Bake for 20 minutes on the top rack. Turn the broiler on for the last 5. I removed the thinner fillets about a minute after turning the broiler on.

For side dishes I roasted Brussels Sprouts (click here for the recipe) and made a quick brown rice dish using some onion, the loose leaves that fell from the sprouts, soy sauce and the leftover “bread” crumbs.

The Triscuit Coated Cod Meal Idea - finished dish

It was a nice meal and the whole family actually ate it!

The baby had a little bit of everything..

The Triscuit Coated Cod Meal Idea - baby eating

Even the cod!

The Little Guy ate it even though he gives fish an overall thumbs DOWN.

The Triscuit Coated Cod Meal Idea - little guy eating

Notice the honey mustard packet. That’s his way of tolerating things he doesn’t like. Hey… whatever works. lol

The Husband refused to be pictured so I’ll let his plate speak for itself.

The Triscuit Coated Cod Meal Idea - empty plate

Me? I loved it! The breading added great flavor and adding the extra in the rice brought the dish together.

The best part? LEFTOVERS!

Today for lunch I used the thinner slices to make a fish sandwich. The breading wasn’t as crunchy but it made a FABULOUS meal.

Here’s the nutritional information just for this fish with breading. I didn’t measure the rice or sprouts.

Approx Nutritional Information per serving
Servings Amt per Serving
4 6oz serving of cod – no sides
Calories Fat Fiber WWPs
195 3g 4g old: 3 new: 5
Sugar Sat Fat Carbs Protein
1g 0g 11g 32g
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5 Comments and 0 Replies

  1. Tracy aka Tiny Tank

    Yummo! I have to admit I don’t love making fish at home. I typically say “let’s go out” for fish. Living Boston we have Legal Seafoods which can’t be beat. But this ymmu recipe makes me want to run out and get some cod. I’m inspired.

  2. Amy P

    In our house we eat a lot of honey mustard as well for dry meats and such. A while back I discovered a honey mustard salad dressing called Newmans Own that is fantastic. We keep it in the pantry and only ever use it on meat. I usually get the light version. Little Guy might like it as an option.

  3. Kristin

    I used tilapia instead of cod (b/c that’s what we already had) and my hubby and 12 month old LOVED it!! Deeee-lish and so easy to make!

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