Ingredients
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1 lemon, divided
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1 tablespoon olive oil, divided
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1 clove garlic
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1/4 cup panko breadcrumbs
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1/4 cup grated Parmesan cheese
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1 1/2 teaspoons Catanzaro herbs
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1 pound white fish fillets (I used cod)
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salt and freshly ground black pepper to taste
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1 tablespoon Dijon mustard
Directions
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Preheat the oven to 450 degrees F (230 degrees C). Line a baking sheet with foil.
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Cut lemon in half, and then into wedges. Squeeze juice from two lemon wedges into a small bowl. Add 2 teaspoons olive oil. Using a microphone grater, grate garlic clove into a paste; add to the bowl. Stir in panko, Parmesan cheese, and Catanzaro herbs.
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Drizzle remaining 1 teaspoon oil onto the prepared baking sheet. Season both sides of cod with salt and pepper; place on the baking sheet. Brush cod with Dijon mustard, and press panko mixture evenly onto cod.
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Bake in the preheated oven until fish flakes easily with a fork, about 15 minutes. Serve with remaining lemon wedges.
Cook’s Note
I used a microplane grater for the Parmesan; 1/4 cup finely grated cheese weighed about 20 grams.
Nutrition Facts (per serving)
| 710 | Calories |
| 30g | Fat |
| 56g | Carbs |
| 66g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 710 | |
| % Daily Value * | |
| Total Fat 30g | 38% |
| Saturated Fat 6g | 29% |
| Cholesterol 185mg | 62% |
| Sodium 831mg | 36% |
| Total Carbohydrate 56g | 20% |
| Dietary Fiber 12g | 43% |
| Total Sugars 18g | |
| Protein 66g | 131% |
| Vitamin C 215mg | 239% |
| Calcium 321mg | 25% |
| Iron 4mg | 25% |
| Potassium 1645mg | 35% |
* 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.
