• 14minutes

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Nutrition Info . . .

VitaminsA, B9, C, D

Ingredients Jump to Instructions ↓

  1. 1 cup panko crumbs

  2. Zest of one lemon

  3. 2 tbsp finely chopped fresh parsley

  4. 4 5-ounce cod fillets

  5. 4 tbsp Dijonnaise (fat free mayo and mustard blend)

  6. Cooking spray

Instructions Jump to Ingredients ↑

  1. Preheat oven to 400 degrees. Coat a shallow rimmed baking tray with nonstick cooking spray or line with parchment.

  2. Combine panko crumbs, lemon zest and parsley in a shallow bowl.

  3. Spread 1 tbsp Dijonnaise on top of each cod fillet.

  4. Press fish (Dijonnaise-side down) into panko mixture, then place it skin side down on to baking tray.

  5. Bake for 12 minutes, or until fish flakes easily with a fork.

  6. For a crispier topping, bake for 10 minutes, then place under broiler for 1-2 minutes.

  7. Serve with lemon wedges.

  8. Per Serving: Calories 179, Calories from Fat 11, Total Fat 1.3g (sat 0.1g), Cholesterol 42mg, Sodium 374mg, Carbohydrate 18.8g, Fiber 0.8g, Protein 23.3g


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