Ingredients
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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
Directions
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Preheat oven to 450 degrees F (230 degrees C).
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In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, italian seasoning, garlic powder and pepper; set aside.
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Coat the rack of a broiling pan with cooking spray. Place the cod on the rack, folding under any thin edges of the filets. Brush with the egg white, then spoon the crumb mixture evenly on top.
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Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.
Nutrition Facts (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.
