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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

Italian Breaded Cod

Source: dLife

A great low-fat recipe for cod with Italian breading.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	248.7

Total Carbs	6.0 g

Dietary Fiber	0.6 g

Sugars	0.4 g

Total Fat	4.2 g

Saturated Fat	1.3 g

Unsaturated Fat	0.8 g

Potassium	974.7 mg

Protein	44.2 g

Sodium	245.4 mg

Dietary Exchanges 4.2 Fat, 0.2 Meat, 0.3 Starch, 5.4 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

0.25
0 1/4 cup Bread Crumbs, plain, grated, dry 2.0
2 tbsp grated Parmesan cheese 1.0
1 tbsp cornmeal 1.0
1 tsp olive oil 0.5
0 1/2 tsp italian seasoning 0.125
0.125 tsp garlic powder 0.125
0.125 tsp black pepper 4.0
4 each fresh cod fillets 2.0
2 oz egg whites

Directions

Preheat oven to 450 degrees F.
In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, Italian seasoning, garlic powder, and pepper; set aside.
Coat the rack of a broiling pan with cooking spray.
Place the cod on the rack, folding under any thin edges of the fillets.
Brush with the egg white, then spoon the crumb mixture evenly on top.
Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.