Low-cal “fried” fish

Bake cod as crisp and tasty as fried but with fewer calories and less fatI love crispy fried fish, but I loathe the fat and calories. So I make this baked Panko version. The recipe uses a small amount of real mayonnaise, but the one tablespoon of mayo for two people adds a mere 50 calories per serving. Double the recipe to serve four. Kids will love this too. It takes only minutes.


Add baked fries and a salad for a healthful sinful fish fry. Top with low-cal tartar sauce too.
 
Four white fish fillets, Norwegian or Alaska Cod are good
Marinate for 15 minutes or more in:
1 tbsp mayo
2 tsp Dijon
1 clove of crushed garlic
½ tsp salt
Fresh ground pepper
1 tsp smoked or regular paprika
 
Preheat your oven to 400f/170 C
 
Roll the fillets in ¾ cup Panko crumbs season with:
Salt, pepper and 1 tsp paprika or smoked paprika
Place the fillets on a baking rack over a foil-lined pan. Spray the rack and the filets with cooking spray.

Bake 20-25 minutes until the fish is flakey and the crust is lightly brown.
 
Low-cal tartar sauce
 
Mix
2 tbsp yogurt low- fat
2 tbsp mayonnaise
1 heaping tbsp pickle relish
1 tbsp capers
A squeeze of fresh lemon
 
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