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Oven-Fried Cod With Avocado Puree

Yields1 ServingPrep Time10 minsCook Time20 minsTotal Time30 mins

This recipe lets you to enjoy crispy fried fish in a diabetes-friendly way. Breaded with whole grain cornmeal, this recipe for cod gets cooked in the oven instead of the deep fryer. Top it with a dollop of homemade avocado puree, packed with healthy fats and fiber.

Oven Fried Cod With Avocado Puree

 4 6-ounce cod filets
 ¼ cup stone ground cornmeal
 ¼ teaspoon salt
 ¼ teaspoon black pepper
 1 medium avocado, peeled, pitted, and chopped
 ½ cup finely minced red onion
 2 tablespoons lime juice
 ¼ teaspoon salt
1

Heat oven to 400 degrees. Spray a large baking sheet with olive oil.

3

Spread cornmeal on a large plate. Mix in salt and pepper. Dip fish lightly into the cornmeal. Arrange evenly on the baking sheet. Spray the top of the fish with olive oil then place in the oven to bake 20 minutes, until it’s cooked through and flakes easily with a fork.

5

Mash avocado in a bowl. Mix in red onion, lime juice, and salt.

7

Serve fish topped with a large dollop of avocado puree.

Nutrition Facts

Serving Size 4 servings

Servings 0

Amount Per Serving
Calories 131
% Daily Value *
Total Fat 6g10%

Saturated Fat 1g5%
Cholesterol 18mg6%
Sodium 322mg14%
Total Carbohydrate 11g4%

Dietary Fiber 3g12%
Sugars 1g
Protein 9g18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.