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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Breaded Cod with Garlic and Dill

Source: dLife

Baked fish with a low fat crunchy spiced bread crumb and wheat germ coating.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	530.5

Total Carbs	26.6 g

Dietary Fiber	5.3 g

Sugars	4.6 g

Total Fat	7.2 g

Saturated Fat	0.5 g

Unsaturated Fat	0.9 g

Potassium	1650.0 mg

Protein	81.1 g

Sodium	405.4 mg

Dietary Exchanges 7.2 Fat, 0.3 Vegetables, 1.7 Starch, 9.2 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.5
1 1/2 lb fresh cod fillets 1.0
1 each cooking spray 0.75
0 3/4 cup bread crumbs 0.75
0 3/4 cup wheat germ 3.0
3 tbsp fresh dill weed 1.5
1 1/2 tsp dry mustard 3.0
3 each large garlic cloves 1.0
1 pinch salt and pepper 2.0
2 each egg whites

Directions

Preheat the oven to 350 degrees F. Coat a baking dish with cooking spray.
Rinse the fish fillets, pat dry, and set aside.
Toast the bread crumbs on an unoiled baking sheet in the oven for about 5 minutes, until lightly golden.
Increase the oven temperature to 400 degrees F.
In a large shallow bowl, combine the bread crumbs, wheat germ, dill, mustard, garlic, and salt and pepper.
Lightly beat the egg whites in a separate shallow bowl. Dip the fillets in the egg whites and then dredge them in the bread crumb mixture to coat both sides evenly.
Place the breaded fillets in the baking dish and bake, uncovered, for 20 minutes, or until the fish flakes easily with a fork.