BAKED SPICY COD

1½ Pounds cod, perch or other medium-firm fish fillets, about ½-inch thick
¼ Cup all-purpose flour
¾ Cup cornmeal
½ Teaspoon salt
½ Teaspoon garlic powder
½ Teaspoon dried oregano leaves
½ Teaspoon ground red pepper (cayenne)
½ Teaspoon black pepper
½ Cup fat-free cholesterol-free egg product
1 Tablespoon margarine

Heat oven to 500F. Lightly grease cookie sheet. Cut fish fillets into 4x2-inch pieces. Mix remaining ingredients except egg product and margarine. Dip fish into egg product, then coat with cornmeal mixture. Place fish on cookie sheet. Drizzle margarine over fish. Bake 10 to 12 minutes, turning fish once, until golden brown. Serve with vegetables or salad and brown rice, if desired. Like it hot? Add hot sauce!

Serving size: 1/6 of fish fillets
Calories: 185
Fat: 3 g
Cholesterol: 50 mg
Carbohydrate: 18 g
Protein: 23 g
Sodium: 330 mg

---