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Breadcrumb-crusted Cod or Salmon

Breadcrumb-crusted Cod or Salmon
 
Breadcrumb-crusted Cod or Salmon
This healthy recipe comes from NDSU Extension Service.

Ingredients

  • 1 pound cod (or salmon) fillets (fresh or, if frozen, thawed)
  • 1/4 c. Italian-seasoned breadcrumbs
  • 1 Tbsp. dried parsley
  • 2 Tbsp. olive oil
  • Salt and pepper, to taste
  • Cooking spray

Directions

Preheat oven to 435 F. Grease small baking dish or pan with cooking spray. In a small bowl, combine bread crumbs, parsley, salt, pepper and olive oil. Place fish in pan and spread mixture over the top. Bake 20 to 25 minutes or until fish flakes easily with fork and reaches 145 F.

Makes 4 servings.

Per Serving: about 180 calories, 8 grams (g) of fat, 5 g carbohydrate, 21 g protein and 180 mg sodium

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