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.