Meals in Minutes- Fish

Herb Crusted Cod

 1/4 c Japanese style Panko bread crumbs
1/4 c Finely shredded Parmesan cheese
1 tsp Italian seasoning
1/2 tsp Garlic powder
1 lb Cod fillets, rinsed
Olive oil cooking spray
Per Serving
Calories: 162
Fat: 5 grams
Saturated fat: 3 grams 
Cholesterol: 58 milligrams
Sodium: 299 milligrams
Carbohydrate: 3 grams
Fiber: 0 grams
Protein: 26 grams
Number of servings: 4
Preheat oven to 400˚. In a small bowl, combine bread crumbs, Parmesan cheese, Italian seasoning and garlic powder; set aside. Pat fish dry with paper towels. Spray baking sheet with olive oil cooking spray. Place fish on sheet, lightly spray with baking spray. Sprinkle with bread crumb mixture, pressing into fish. Again spray fish with olive oil spray. Bake until fish flakes easily with fork, or internal temperature of 145˚ is reached. (10 minutes per inch of thickness).