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coated cod meal idea featured

The Triscuit Coated Cod Meal Idea

Want to switch up your seafood routine? Try this triscuit coated cod meal idea for a tasty and unique twist on a classic dish.
5 from 1 vote
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Side Dish
Cuisine American
Servings 4 people
Calories 419 kcal

Ingredients
  

Instructions
 

  • Preheat the oven to 425 degrees.
  • Put the Triscuits in a quart sized baggie (or your food processor.)
    1 Serving
  • Add the wheat bran and the spices.
    ¼ cup Wheat Bran, 2 teaspoon Onion Powder, 2 teaspoon Garlic Powder, 2 teaspoon Dried Parsley, 1 teaspoon Paprika, 1 teaspoon Chili Powder, 1 teaspoon Oregano
  • 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.
    2 large Cod fillets
  • 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.

Nutrition

Calories: 419kcalCarbohydrates: 11gProtein: 82gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.5gCholesterol: 194mgSodium: 291mgPotassium: 1958mgFiber: 3gSugar: 1gVitamin A: 584IUVitamin C: 5mgCalcium: 91mgIron: 3mg
Keyword Coated Cod, Triscuit
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