Garlic Lemon Pepper Cod
This is a lightly breaded cod with a great mild flavor. Each serving is only 144 calories and is a great protein source. Is lower in sodium, potassium, and phosphorus than most prepared breaded baked fish.
Ingredients
Serving size: 3 ounces
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Servings:
Ingredients
1 1⁄2 pound
cod fillets (fresh) 1 cup
bread crumbs (plain) 1⁄2 cup
parsley (fresh, chopped) 3 cloves
garlic (minced) 1 tablespoon
lemon (zest) 2 tablespoons
black pepper 1 tablespoon
olive oilDirections
Instructions
- Preheat oven to 400°F
- Line baking dish with aluminum foil
- Spray foil with cooking spray
- Mix bread crumbs, parsley, garlic, lemon zest, and black pepper in a shallow plate or pan
- Brush the top the cod fillets with olive oil
- Press the oil covered side into the crumb mixture
- Arrange each fillet, crust-side up, in the baking dish
- Bake for about 15-20 minutes or until fish flakes apart easily with fork
- Add lemon wedges to plate when time to serve
Nutritional Analysis
Per serving
Calories: 144 kcal
Protein: 20 g
Carbohydrates: 7 g
Dietary Fiber: 4 g
Phosphorus: 119 mg
Potassium: 206 mg
Sodium: 119 mg
