Baked Hazelnut Cod
At its healthiest baked or broiled, cod is an excellent source of protein and selenium.
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