Cod ala Parmesano

This tasty, crunchy fish dish may remind you of your favorite Italian restaurant. It’s so simple, though, you may have everything you need in your pantry – except the fresh fish!



NUTRITIONAL INFORMATION:
PER SERVING

Calories: 131
Fat: 2.9g
Protein: 18.1g
Carbohydrate: 7g
Fiber: 0.5g
Cholesterol: 39mg
Sodium: 148mg


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Ingredients

¼ cup fine dry bread crumbs
2 tablespoons grated Parmesan cheese
1 tablespoon cornmeal
1 teaspoon olive oil
½ teaspoon dry Italian seasoning
1/8 teaspoon garlic powder
1/8 teaspoon ground black pepper
4 3-ounce cod fillets
1 egg white, slightly beaten
Cooking spray

PREPARATION
1. Preheat oven to 450 degrees
2. In a small bowl, mix together bread crumbs,
    cheese, cornmeal, oil, Italian seasoning, garlic
    powder and pepper.
3. Coat a broiling pan rack with cooking spray.   
    Place cod fillets on the rack and brush tops with
    egg white.
4. Spoon equal amounts of dry crumb mixture onto
    each fillet, gently spreading to cover the surface
    of the fish.
5. Bake 10-12 minutes. To test for doneness, the
    fish should flake easily with a fork and be
    opaque throughout.

Serves 4










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