Title: Oven fried ocean whitefish parmesan
 Categories: Ww, Fish, Low-cal
      Yield: 4 Servings
 
      1 lb Ocean Whitefish fillets*
      2 tb Cornmeal
    1/4 ts Paprika**
           Salt and Pepper to taste
      2 tb Flour
      1 tb Grated Parmesan cheese
      2 ts Vegetable oil
 
  *Cod, Rockfish, Perch, Sole, Flounder, Orange Roughy, etc. **Could
  substitute spice of choice, such as Cajun Herbed Spice mix. Combine
  cornmeal, flour, cheese, paprika, salt and pepper. Dredge fish in
  cornmeal mixture. Spray baking pan with non-stick coating. Arrange
  fish in pan and drizzle with oil. Bake at 450 D. 8-10 minutes or
  until fish flakes. WW Exchanges per serving: 1 1/2 Protein, 1/4
  Bread, 1/2 Fat, 23 optional calories. Nutritional analysis per
  serving: Calories, 160; protein, 19 gm; fat, 5 gm; carbohydrates, 6
  gm; cholesterol; 44 mg, sodium, 99 mg.