Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

IMG_2732Sometimes, you just want to have those yummy hearty meals that hit the spot. This gluten-free recipe allows you to coat the fish with the spices and crumbs and bake in the oven for a low-fat dish.  Serve half of the fish with 2 ounces Tzatziki Cucumber Salad (recipe on the bottom of the page).  The salad is wet and spicy, perfect for helping the fish chewing process.

Ingredients:

  • 4 ounces cod fish fillet  (18g, 82c)
  • ⅛ cup cornmeal (2g, 88c)
  • ⅛ cup soymilk (1g, 20c, calculated by ¼ based on absorption)
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon paprika

Directions:

Preheat oven to 450.  Cut fish into bite sized nuggets (about 6).  In a soup bowl, mix spices with soymilk. Place cornmeal in a separate soup bowl.  Coat fish with soymilk mixture, and then dredge thoroughly with cornmeal. Spray oven pan with PAM.  Place coated fish into oven pan and bake for 15 minutes.  Flip fish pieces to the other side and bake for another ten minutes.

Yields:  One 4 ounce serving of fish-fry at 21 grams protein, 190 calories

Serve ½ portion at 2 ounces fish (10.5g,95c) with with 2 ounces tzatziki cucumber salad (2g,17c), for a meal of 12.5 grams protein, 112 calories.

RECIPE: Tzatziki Cucumber Salad, 7g ,58c

  • 4 ounces cucumber, shredded (.6g, 16c)
  • 1/4 cup greek yogurt  [6g/oz, 32.5c]
  • 1 scallion  (.5g, 10c)
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 teaspoon vinegar

Directions: Mix and refrigerate.

Yields: 7 ounces of salad.  Per ounce: 1 gram protein, 8 calories

 

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