Cod with Crispy Italian Herb Topping
Ingredients List
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¼ cup fine dry bread crumbs
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2 tablespoons grated Parmesan cheese
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1 tablespoon cornmeal
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1 teaspoon olive oil
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½ teaspoon Italian seasoning
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⅛ teaspoon garlic powder
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⅛ teaspoon ground black pepper
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4 (3 ounce) fillets cod fillets
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1 egg white, lightly beaten
Instructions
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Preheat your oven to 450°F (230°C).
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In a small shallow dish, mix together breadcrumbs, parmesan, cornmeal, olive oil, Italian seasoning, garlic powder, and pepper. Set aside.
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Lightly coat a broiling pan rack with cooking spray. Arrange the cod on the rack, folding any thin edges of the fillets underneath. Brush with egg white, then sprinkle the breadcrumb mixture evenly over the fish.
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Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork and is fully opaque.
Nutritional Information (per serving)
| 131 | Calories |
| 3g | Fat |
| 7g | Carbs |
| 18g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 131 | |
| % Daily Value * | |
| Total Fat 3g | 4% |
| Saturated Fat 1g | 4% |
| Cholesterol 39mg | 13% |
| Sodium 148mg | 6% |
| Total Carbohydrate 7g | 3% |
| Dietary Fiber 1g | 2% |
| Total Sugars 1g | |
| Protein 18g | 36% |
| Vitamin C 1mg | 1% |
| Calcium 58mg | 4% |
| Iron 1mg | 5% |
| Potassium 389mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5