Crunchy Dijon Cod


I like this easy way to serve fish – it’s tangy and Panko or Japanese bread crumbs make a very crunchy topping.   By only topping the fish instead of coating it all around, you don’t have any soggy crumbs from the bottom.  Serve with a green vegetable and a salad and you have a quick, delicious meal.                   

Crunchy Dijon Cod
   20     ounces  Cod -- or tilapia (5 oz. fillets)
  2        tablespoons  Dijon Mustard    
    ¼     cup  Panko
  2        tablespoons  Butter -- melted
  1        tablespoon  Parsley or Dill Weed -- snipped
            Salt and Pepper -- to taste
Heat oven to 450°.  Line a shallow baking pan with foil.  Arrange fish in a single layer on pan.  Spread mustard over fish, 1/2 tablespoon per serving.
Combine panko, butter and seasoning in a small bowl.  Sprinkle over fish, about 1 tablespoon per serving.
Bake for 10-12 minutes until fish flakes easily when tested with a fork.  Garnish with lemon.
 4 Servings

Per Serving: 186 Calories; 7g Fat (35.4% calories from fat); 26g Protein; 3g Carbohydrate; trace Dietary Fiber; 76mg Cholesterol; 240mg Sodium.  Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Fat; 0 Other Carbohydrates.

1 comment:

  1. I will be giving this a try - easy and quick. Thanks for posting.

    Sandy

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