Heart-Healthy Baked Cod Fillets

1. 1

   Partially thaw cod fillets in refrigerator. Fish is ready to be prepared when it is just beginning to soften. (Times will vary.).

2. 2

   Preheat oven to 475 degrees F. Place oven rack at second-lowest setting. Line baking sheet with Reynolds Release Foil and brush foil lightly with canola oil (to prevent sticking and crisp fish).

3. 3

   Rinse fish under cold water. With a very sharp knife, slice each fillet horizontally.

4. 4

   In a shallow bowl, blend egg whites and milk.

5. 5

   In a gallon-sized Ziploc bag, combine fish fry mix and flour.

6. 6

   Place one fillet into Ziploc bag, close tightly, and shake carefully to coat; coat well. Reach into bag and pick up fillet. While still inside bag, shake fillet gently to remove any excess.

7. 7

   Place fillet into egg mixture, coating well. Remove from egg mixture, shaking gently to remove any excess.

8. 8

   Return fillet to Ziploc bag; seal tightly. Shake bag again to coat; coat well. Remove fillet from bag, making sure to remove any excess. Place onto baking sheet.

9. 9

   Repeat for each fillet.

10. 10

    Bake fillets for 6 minutes; turn over carefully. Bake another 6 minutes and remove from oven.

11. 11

    Serve alone, on a good bun, or in your favorite wrap with lots of fresh veggies and low-fat condiments.

12. 12

    (My kids absolutely devoured these in lettuce wraps!).

* Per serving · 4 servings · Values may vary.