All you need:
4 (3 ounces 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 garlic powder
1 tbsp Hy-Vee lemon juice
Kosher salt and black pepper to taste
Grand Selections olive oil
frozen broccoli, carrots and edamame blend
strawberry applesauce
All you do:
Thaw and wash cod fillets, if frozen. Pat dry on paper towels.
Combine crumbs, Parmesan cheese, Italian seasoning and garlic powder on a plate, mixing well.
Pour 1 tablespoon lemon juice onto separate plate.
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.
Dredge fillet in the Parmesan mixture, patting it all over fillet to coat.
Place in an oiled baking dish; repeat with remaining fillets.
Sprinkle a little lemon juice over fillets and drizzle or spray them lightly with olive oil.
Bake at 425ºF for about 20 minutes or until they easily flake with a fork and edges are browning (sprinkle more Parmesan on top if desired).
Daily nutritional values:
0% vitamin A
8% vitamin C
8% calcium
4% iron
Nutrition information per serving:
Calories: 120
Carbohydrate: 6g
Cholesterol: 35mg
Dietary Fiber: 0g
Fat: 2.5g
Protein: 18g
Saturated Fat: 1g
Sodium: 190mg
Sugar: 0g
Trans fats: 0g
