SERVINGS: 4
INGREDIENTS
Nonstick cooking spray
4 6-ounce pieces skinless cod fillets
¾ teaspoon fine sea salt
¼ teaspoon freshly ground black pepper
3 tablespoons melted unsalted margarine, divided
Juice of 1 lemon, divided
¼ cup dried whole wheat bread crumbs
3 tablespoons finely chopped parsley
2 tablespoon finely chopped chives
DIRECTIONS
- Preheat oven to 425 degrees F.
- Spray a 9x13-inch baking dish or medium oval baking dish with non-stick cooking spray.
- Sprinkle cod with salt and pepper and arrange it in the dish.
- Drizzle it with half the margarine and half the lemon juice.
- In a small bowl, combine bread crumbs, parsley and chives.
- Sprinkle the mixture over the cod and drizzle with remaining margarine and lemon juice.
- Bake just until bread crumbs are crisped and cod flakes easily with a fork, about 12 minutes.
NUTRITION FACTS:
Serving size: 6-ounce fillet
Total Calories: 150
Total Fat: 9g
Saturated Fat: 6g
Total cholesterol: 45mg
Sodium: 530 mg
Total Carbohydrates: 6g
Dietary Fiber: 0g
Sugar: 1g
Protein: 11g
Recipe adapted from http://www.wholefoodsmarket.com/recipes/3232 and brought to you by: Laurie Wohlscheid, dietetic intern
Virtual Visits Are Available
Safe and convenient virtual visits by video let you get the care you need via a mobile device, tablet or computer wherever you are. We'll assess your condition and develop a treatment plan right away. To schedule a virtual visit, call 414-777-7700.