Fish

Crispy oven baked cod is for Dinner.

Crispy oven baked cod takes 10 minutes to prepare.

Crispy oven baked cod takes 8 minutes to cook.

Crispy oven baked cod makes 2 servings.

The ingredients for Crispy oven baked cod are:

2 Cod Fillets (approx. 6 oz. each)
1/4 cup of whole wheat flour
1/4 cup of non-fat milk
1/4 cup of bread crumbs
2 tbsp. of Parmesan cheese
any combination of spices (I like a basil and garlic blend you can get at the grocery store)

Here is how you make Crispy oven baked cod:

Pre-heat the oven to 450 degrees.Thoroughly wash and dry the fish fillets.Place whole wheat flour in mixing bowl and put fish in bowl and cover completely with flour.Dip the fish in the nonfat milk so that the flour is dampened. Combine the bread crumbs and Parmesan cheese and any other spices in separate bowl.Place the fillet in the breadcrumb mixture and coat till the whole fillet is covered.Place fillets on a cooking sheet.Cook at 450 degrees for 7-9 mins. or until fish separates nicely with a fork.Broil on high for 1 min until crust is slightly brown.Number of Servings: 2Recipe submitted by SparkPeople user KCIOLA.

The nutritional information for Crispy oven baked cod is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 226.8

• Total Fat: 3.3 g
• Cholesterol: 51.3 mg
• Sodium: 274.1 mg
• Total Carbs: 22.4 g
• Dietary Fiber: 2.4 g
• Protein: 26.3 g