This Recipe was based on the recipe in The Complete Idiot’s Guide to 200-300-400 Calorie Meals by Heidi Reichenberger McIndoo and Ed Jackson

Long before the Pilgrims came to Massachusetts, Europeans fished for cod off the coast of New England. They salted and preserved it for the long journey home. Here in Massachusetts today, we have plenty of fresh cod but we tend to fry it and use it as a vehicle for tartar sauce. Here is a version of cod that mimics the crisp texture of frying, yet is low fat. And the fish is accented with bright lemon and fresh parsley flavors so it doesn’t need a high-calorie sauce.

Ingredients (Heading 4):

• 1 cup panko breadcrumbs
• 1 Tablespoon extra-virgin olive oil
• Zest of 1 lemon
• ¼ cup finely chopped fresh parsley
• ¼ teaspoon kosher salt
• 1/8 teaspoon black pepper
• 1 1-lb. cod loin, cut into 4 pieces

Directions (Heading 4):

• Preheat oven to 400 F. Position oven rack in upper level of oven. Line a baking sheet with parchment paper.
• In small bowl, combine panko breadcrumbs, olive oil, lemon zest, parsley, salt and pepper.
• Place cod pieces on prepared baking sheet, top with breadcrumb mixture. Bake 12-15 minutes until topping is golden brown and cod flakes easily.
• Serve immediately.

Yield: 4 pieces cod
Prep time: 5 minutes
Cook time: 12-15 minutes
Serving size: 1 piece cod
Each serving has 216 calories, 20 5 protein, 15 g caraboydrates, 1 g fiber, 8 g total fat, 1 g saturated fat, 213 mg sodium