- 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.)
Add the wheat bran and the spices.
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.
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.
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.
It was a nice meal and the whole family actually ate it!
The baby had a little bit of everything..
Even the cod!
The Little Guy ate it even though he gives fish an overall thumbs DOWN.
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.
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.
|Servings||Amt per Serving|
|4||6oz serving of cod – no sides|
|195||3g||4g||old: 3||new: 5|