PARSLEY-CRUSTED COD RECIPE

Great cod recipe. The flavors are mild and delicious. Enjoy!

Prep/Total Time     : 30 min.

Servings                : 4

         

INGREDIENTS

·         3/4 cup dry bread crumbs

·         1 tablespoon minced fresh parsley

·         2 teaspoons grated lemon zest

·         1 garlic clove, minced

·         1/4 teaspoon kosher salt

·         1/4 teaspoon pepper

·         2 tablespoons olive oil

·         4 cod fillets (6 ounces each)

INSTRUCTIONS

1.   In a shallow bowl, combine the first six ingredients. Brush oil over one side of fillets; gently press into crumb mixture.

2.   Place crumb side up in a 13x9-in. baking dish coated with cooking spray. Bake at 400° for 15-20 minutes or until fish flakes easily with a fork.

NUTRITION

1 fillet: 215 calories, 8g fat (1g saturated fat), 65mg cholesterol, 194mg sodium, 6g carbohydrate (1g sugars, 0 fiber), 28g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1/2 starch.

Recipe from tasteofhome.com