Baked Hazelnut Cod
Serves: 2
At its healthiest baked or broiled, cod is an excellent source of protein and selenium.
Ingredients
PreparationIngredients
- 1/2 cup finely ground hazelnuts Add to list
- 1/4 cup fresh bread crumbs Add to list
- 1/4 cup grated Parmesan Add to list
- 5 to 8 ounces cod Add to list
- Salt and pepper, to taste Add to list
- Flour for dusting Add to list
- 1 egg beaten with 1 tablespoon milk Add to list
- Lemon wedges Add to list
Preparation
Preheat oven to 400° F.
Mix together hazelnuts, bread crumbs and Parmesan. Season fish with salt and pepper, then dust with flour. Dip fish in egg mixture, then coat all sides with the hazelnut mixture.
Place fish on a lightly oiled baking sheet. Bake in oven 10 to 15 minutes until cooked through and flaky. Serve with lemon wedges.
Each serving: 330cal, 18g fat (3.5g sat), 145mg chol, 500mg sodium, 16g carb, 2g fiber, 27g protein
Comments
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Cooked perfectly
Cooked perfectly in 15 minutes, definitely to be a regular!
January 30, 2013 at 09:32 PM — rachel.cowgill