Nutrition info - Recipes

Baked Codfish Strips

Forget fish fries. Say goodbye to the grease by opting for a healthier use of cod. With its whole grain ingredients and lean fish base, this dish is swimming with goodness for your entire family.

Baked Codfish Strips


For 4 people

  • 16 ounce(s) cod, cut into 1/2-inch x 3-inch strips
  • 1 cup(s) whole-wheat panko
  • 1 cup(s) whole grain cereal
  • 1 teaspoon(s) lemon pepper
  • 1/2 teaspoon(s) granulated garlic
  • 1/2 teaspoon(s) paprika
  • 1/4 teaspoon(s) salt
  • 1/2 cup(s) whole wheat flour
  • 2 large egg whites, beaten


Preheat oven to 450 Place a wire rack on a baking sheet and coat with nonstick spray. In a blender add breadcrumbs, cereal, lemon pepper, garlic powder, paprika and salt and mix until finely ground; more mixture into a shallow dish. Place flour in another shallow dish and add the egg whites to a third dish. Dredge each strip of fish in the flour, then into the egg and finally coat all sides with the breadcrumb mixture. Place on the rack and then coat each side of the breaded fish with a spray of olive oil or cooking spray. Bake until the fish is cooked through and the breading is golden brown, about 8-10 minutes.
Ready in 40 min

Nutrition facts

  • Kcal: 277.34 kcal
  • Fibers (g): 4.14g
  • Sodium (mg): 353.99mg
  • Carbs: 30.73g
  • Fat: 1.9g
  • Saturated fat (g): 0.01g
  • Proteins: 33.07g