Parmesan-Crusted Baked Cod

• Seafood

  • 4 (4-ounce skinless cod, skinless fillets fresh or frozen fillets

• Produce

  • 1/2 tsp Basil, dried
  • 1/2 tsp Oregano, dried
  • 1/4 tsp Thyme, dried

• Refrigerated

  • 1 Egg
  • 2 Egg whites

• Baking & Spices

  • 1 Black pepper
  • 1/4 tsp Salt
  • 1/4 cup Whole wheat flour, white

• Bread & Baked Goods

  • 2/3 cup Panko bread crumbs

• Dairy

  • 1/4 cup Parmesan cheese, grated

Found on skinnymom.com

Description

Ingredients

• 4 (4-ounce) skinless cod fillets (fresh or frozen fillets, thawed)
• ¼ cup white whole wheat flour
• ¼ teaspoon salt
• black pepper, to taste
• 1 egg
• 2 egg whites
• ⅔ cup panko bread crumbs
• ¼ cup grated Parmesan cheese
• ½ teaspoon dried oregano
• ½ teaspoon dried basil
• ¼ teaspoon dried thyme

Directions

• Preheat the oven to 425° F. Line a baking sheet with foil and place a wire cooling rack on top of it. Place the prepared baking sheet in the oven to preheat.
• Pat the fillets dry with a paper towel, and season with salt and black pepper, to taste.
• In a shallow dish, stir together the flour, ¼ teaspoon salt, and black pepper.
• In a second shallow dish, whisk together the egg and egg whites.
• In a third shallow dish stir together the panko, Parmesan cheese, dried oregano, dried basil, and dried thyme.
• Dredge each fillet in the flour, shaking off any excess.
• Next, dip in the egg wash allowing excess to drip off, and finally gently press into the panko breadcrumbs. Spray the tops generously with cooking spray.
• Carefully remove the preheated baking sheet and place each fillet sprayed side down on the cooling rack and spray the other side with cooking spray.
• Bake for 16-18 minutes, or until cooked through.