Panko Crusted Cod

Load your plate with mild flavored cod for a low calorie supper packed with vitamin B12, iodine, selenium and protein.

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
Panko Crusted Cod
Total Time: 25 minutes

Nutrition

Servings: 4

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

Directions

  1. Preheat oven to 450°F.

  2. Spray a large baking sheet with nonstick cooking spray.

  3. Combine breadcrumbs and seasonings.

  4. Dip cod in beaten egg then breadcrumbs, pressing breadcrumbs into the cod.

  5. Bake for 15 minutes, or until lightly browned and cod flakes easily with a fork.

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