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.
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.