Seafood is a good low-fat choice for a meal, and being low-fat, it won't trigger heartburn in those individuals who experience that when they eat fatty foods. This cod recipe uses a minimal amount of heartburn friendly olive oil for quick frying of the fillets to help reduce the chances of heartburn if tradition frying is a heartburn trigger for you. The seasonings are safe for most heartburn sufferers to eat too.
Related Information:
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour, 5 minutes
Ingredients:
- 6 cups diced unpeeled red potatoes
- 2 tsp dried parsley
- 4 dashes onion powder, divided
- 4 dashes salt, divided
- 6 tsp olive oil, divided
- Non-stick vegetable cooking spray
- 2 Tbsp cornmeal
- 4 - 6 oz cod fillets, approximately 1/2 inch thick
- 2 egg whites
- 3 Tbsp fresh chopped parsley
Preparation:
- Preheat oven to 375°F
- Place diced potatoes, dried parsley, 2 dashes of onion powder, 2 dashes of salt, and 3 tsp olive oil in a bowl
- Mix well, then place on a baking sheet that has been sprayed with non-stick vegetable cooking spray
- Bake for 45 to 50 minutes, or until potatoes are lightly browned (turn potatoes halfway through cooking time)
- In a bowl combine cornmeal, 2 dashes of onion powder, and 2 dashes of salt
- Dry cod fillet with a paper towel, then dip each fillet in egg white on both sides, then in the cornmeal mixture on both sides
- Place coated fillets on a plate and set aside
- In a skillet that has been sprayed with non-stick vegetable cooking spray and placed over a medium-high heat, add remaining olive oil
- When the skillet is hot, add the cod fillets and cook 4 to 6 minutes on each side, or until fish flakes easily with a fork
- Serve with potatoes and top with chopped fresh parsley
Serves 4
Nutritional information (per serving):- Calories: 470
- Fat: 8 grams
- Sodium: 728 mg
- Carbohydrates: 57 grams
- Protein: 39 grams
