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Parmesan-Crusted Cod Fillets Meal

     
120 Ratings
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Serves: 4
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Ingredients:

  • 4 (3 oz each) cod fillets
  • 1/4 c. Hy-Vee breadcrumbs or crushed Ritz crackers
  • 1/4 c. Hy-Vee grated Parmesan cheese
  • 1 tbsp Italian seasoning
  • 1 tsp Hy-Vee garlic powder
  • 1 tbsp Hy-Vee lemon juice
  • Kosher salt and black pepper to taste
  • Hy-Vee Select olive oil
  • 2 2/3 c. prepared Hy-Vee Fiesta frozen vegetable blend
  • 4 individual strawberry applesauce cups

All you do

  1. Preheat oven to 425 degrees. Thaw and wash cod fillets, if frozen. Pat dry on paper towels.
  2. Combine crumbs, Parmesan cheese, Italian seasoning and garlic powder on a plate, mixing well.
  3. Pour 1 tablespoon lemon juice onto separate plate.
  4. Working 1 fillet at a time, place a fillet on the plate in the lemon juice, sprinkle with desired amount of kosher salt and black pepper. Turn the fillet over in the lemon juice and sprinkle seasoning on the other side.
  5. Dredge fillet in the Parmesan mixture, patting it all over fillet to coat.
  6. Place in an oiled baking dish; repeat with remaining fillets.
  7. Sprinkle a little lemon juice over fillets and drizzle or spray them lightly with olive oil.
  8. Bake at 425 degrees for about 20 minutes or until they easily flake with a fork and edges are browning (sprinkle more Parmesan on top if desired).
  9. Serve with vegetables and applesauce cups.

Daily nutritional values:

8% vitamin A 10% calcium
35% vitamin C 8% iron

Nutrition information per serving:

Calories: 210 Protein: 19g
Carbohydrate: 26g Saturated Fat: 1g
Cholesterol: 45mg Sodium: 490mg
Dietary Fiber: 5g Sugar: 13g
Fat: 2g Trans fats: 0g
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