Serves: 2
Cook Time: 10 minutes
Ingredients
| 2 4-ounce fresh cod fish fillets, 1/2-inch thick | ||
| 1/4 cup whole-wheat flour | ||
| 1/4 cup skim milk | ||
| 1/4 cup seasoned breadcrumbs | ||
| 1/8 cup grated Parmesan cheese | ||
| 1/8 teaspoon pepper | ||
| Nonstick cooking spray | ||
Instructions
Preheat oven to 450 degrees. Rinse fish; pat dry with paper towels.
Place flour in a shallow dish. Place milk in another shallow dish. In a third shallow dish, combine breadcrumbs, cheese, and pepper.
Dip each piece of fish into flour. Shake off excess, then dip fish in the milk, then the breadcrumb mixture. Coat both sides and place on a baking sheet coated with nonstick spray. Spray tops of fillets with nonstick spray and bake for 7-9 minutes, turning fish over half way through cooking, or until fish flakes easily with a fork.
