Parsley-Crusted Cod

Dinner

Struggling to increase your family’s fish servings? You’ll appreciate this easy cod with staple ingredients. The flavors are mild and delicious, so even picky eaters won’t complain.

Average Rating: 4.666666

TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.

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 6 ingredients. Brush oil over 1 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° just until fish begins to flake easily with a fork, 15-20 minutes.

Nutrition Facts

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.