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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 159.6
  • Total Fat: 3.7 g
  • Cholesterol: 55.6 mg
  • Sodium: 136.8 mg
  • Total Carbs: 6.4 g
  • Dietary Fiber: 0.5 g
  • Protein: 25.0 g

View full nutritional breakdown of Cod with Italian Crumb Topping calories by ingredient
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Cod with Italian Crumb Topping

Submitted by: TEJOLOTE

Introduction

from Prevent's Stop Dieting and Lose Weight from Prevent's Stop Dieting and Lose Weight
Number of Servings: 4

Ingredients




    ● 1/4 cup fine dry bread crumbs
    ● 2 Tb grated parmesan cheese
    ● 1 Tb cornmeal
    ● 1 tsp olive oil
    ● 1/2 tsp dried Italian seasoning
    ● 1/8 tsp garlic powder
    ● 1/8 tsp ground black pepper
    ● 4 skinless cod fillets (about 4 oz ea. and 1/2" thick)
    ● 1 egg , lightly beaten



Directions



In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, Italian seasoning, garlic powder and pepper. Set aside.

Spray the rack of a broiling pan with no-stick spray. Place the cod on the rack, folding under any thin edges of the fillets. Brush with egg white, then spoon the crumb mixture evenly on top.

Bake at 450 for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.


Number of Servings: 4

Recipe submitted by SparkPeople user TEJOLOTE.






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