Servings: 4
Total Time: 25 minutes
Ingredients
- 1 pound cod loins
- 1 egg, beaten
- 1 cup panko bread crumbs
- 1/4 tsp garlic salt
- 1/4 tsp onion powder
- 1/4 tsp black pepper
- 1/4 tsp dried parsley
Load your plate with mild flavored cod for a low calorie supper packed with vitamin B12, iodine, selenium and protein.
Directions
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Preheat oven to 450°F.
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Spray a large baking sheet with nonstick cooking spray.
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Combine breadcrumbs and seasonings.
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Dip cod in beaten egg then breadcrumbs, pressing breadcrumbs into the cod.
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Bake for 15 minutes, or until lightly browned and cod flakes easily with a fork.
Nutrition
145 calories; 2 g fat; 0.5 g saturated fat; 95 mg cholesterol; 509 mg sodium; 12 g carbohydrate; 0 g fiber; 19 g protein