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Breaded Cod with Garlic and Dill
Source: dLife

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

Prep Time: 10 minutes
Cook Time: 25 minutes
Difficulty: Easy

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
1 Fat , 1/2 Vegetables , 2 Starch , 9 1/2 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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1 1/2 lb  fresh cod fillets
1 each  cooking spray
0 3/4 cup  bread crumbs
0 3/4 cup  wheat germ
3 tbsp  fresh dill weed
1 1/2 tsp  dry mustard
3 each  large garlic cloves
1 pinch  salt and pepper
2 each  egg whites
  1. Preheat the oven to 350 degrees F. Coat a baking dish with cooking spray.
  2. Rinse the fish fillets, pat dry, and set aside.
  3. Toast the bread crumbs on an unoiled baking sheet in the oven for about 5 minutes, until lightly golden.
  4. Increase the oven temperature to 400 degrees F.
  5. In a large shallow bowl, combine the bread crumbs, wheat germ, dill, mustard, garlic, and salt and pepper.
  6. 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.
  7. Place the breaded fillets in the baking dish and bake, uncovered, for 20 minutes, or until the fish flakes easily with a fork.

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