“Struggling to increase your family’s fish servings? You’ll appreciate this easy cod with staple ingredients. The flavours are mild and delicious, so even picky eaters won’t complain.” —Judy Grebetz, Racine, Wisconsin
Photo: Taste of Home
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- 3/4 cup dry bread crumbs
- 1 tbsp minced fresh parsley
- 2 tsp grated lemon zest
- 1 garlic clove minced
- 1/4 tsp kosher salt
- 1/4 tsp pepper
- 2 tbsp olive oil
- 4 cod fillets (6 oz each)
- In a shallow bowl, combine the first 6 ingredients. Brush oil over 1 side of fillets; gently press into crumb mixture.
- Place crumb side up in a 13x9-in. baking dish coated with cooking spray. Bake at 400° just until fish begins to flake easily with a fork, 15-20 minutes.
1 fillet: 215 calories, 8g fat (1g saturated fat), 65mg cholesterol, 194mg sodium, 6g carbohydrate (1g sugars, 0 fibre), 28g protein.
Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1/2 starch.