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
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