Serves: 4
WW Points: 5
Ingredients:
4 servings olive oil spray
2 medium potatoes -- cut into 8 wedges each
20 ounces cod fillet
1/4 cup flour
1/4 cup skim milk
1 tablespoon dijon mustard
1/2 cup bread crumbs
1/4 teaspoon salt
1/4 teaspoon pepper
Instructions:
Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.
Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with salt and pepper. Bake until golden brown and tender, about 45 minutes.
Meanwhile, season both sides of cod to taste with salt and pepper. Place flour in a shallow dish; add fish fillets and turn to coat.
In a separate shallow dish, whisk together milk and mustard; add flour-coated fillets and turn to coat. Place bread crumbs in another shallow dish; add fillets and turn to coat.
Transfer fish to second prepared baking sheet and lightly coat with cooking spray. Bake fish until fork-tender, about 10 to 15 minutes. Serve fish and potato wedges.
Nutritional Analysis:
Per Serving: 261 Calories; 3g Fat (9.7% calories from fat); 30g Protein; 28g Carbohydrate; 2g Dietary Fiber; 61mg Cholesterol; 385mg Sodium. Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.