Italian Breaded Cod Fillets

By Tonya_Speed

NUTRITION per serving: 154 Calories; 3g Fat; 23g Protein; 7g Carbohydrate; trace Dietary Fiber; 51mg Cholesterol; 180mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1/2 Fat. Points: 3

Ingredients

• 1/4 cup dry bread crumbs
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon cornmeal
• 1 teaspoon olive oil
• 1/2 teaspoon Italian seasoning
• 1/8 teaspoon garlic powder
• 1/8 teaspoon black pepper
• Non-aerosol cooking spray
• 4 (4-oz.) cod fillets OR other firm-fleshed white fish
• 1 egg white, lightly beaten

Details

Servings 4
Adapted from savingdinner.com

Preparation

Step 1

Preheat oven to 450 degrees. In a small shallow bowl, combine bread crumbs, cheese, cornmeal, oil, Italian seasoning, garlic powder and pepper; set aside. Coat the rack of a broiling pan with cooking spray. Place cod on the rack, folding under any thin edges of the filets. Brush with the egg white then spoon crumb mixture evenly on top. Bake for 10 to 12 minutes or until fish flakes easily when tested with a fork and is opaque throughout.

LC SERVING SUGGESTION: Baked Hubbard squash and steamed green beans.
SERVING SUGGESTION: Add steamed new potatoes
KOSHER: No changes necessary.
GLUTEN FREE: Make your own bread crumbs using gluten free bread. Make sure cornmeal and Italian seasoning are gluten free.