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PARSLEY-CRUSTED COD RECIPE


Great cod recipe. The flavors are mild and delicious. Enjoy!

Prep/Total Time     : 30 min.

Servings                : 4
         
INGREDIENTS

·         3/4 cup dry bread crumbs
·         1 tablespoon minced fresh parsley
·         2 teaspoons grated lemon zest
·         1 garlic clove, minced
·         1/4 teaspoon kosher salt
·         1/4 teaspoon pepper
·         2 tablespoons olive oil
·         4 cod fillets (6 ounces each)




INSTRUCTIONS

1.   In a shallow bowl, combine the first six ingredients. Brush oil over one side of fillets; gently press into crumb mixture.
2.   Place crumb side up in a 13x9-in. baking dish coated with cooking spray. Bake at 400° for 15-20 minutes or until fish flakes easily with a fork.


NUTRITION

1 fillet: 215 calories, 8g fat (1g saturated fat), 65mg cholesterol, 194mg sodium, 6g carbohydrate (1g sugars, 0 fiber), 28g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1/2 starch.


Recipe from tasteofhome.com


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