SERVES 6 / PREP: 10 MINUTES / COOK: 10 MINUTES / TOTAL: 20 MINUTES
Alas, fried fish dinners are no more. But just because you’ve given up fried foods doesn’t mean you can’t have a crispy, well-seasoned fish dinner that doesn’t taste a thing like “diet” food. For an extra pop of tartness, finish with freshly squeezed lemon juice and serve with a side of roasted vegetables.
Nonstick cooking spray
6 (4-ounce) skinless cod fillets
¾ teaspoon salt
¼ teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil, divided
Juice of 1 lemon, divided
¼ cup dried whole-wheat bread crumbs
3 tablespoons chopped fresh parsley
2 tablespoons chopped chives
1 Preheat the oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.
2 Season the cod fillets on both sides with the salt and pepper and arrange in the baking dish so that they do not overlap each other. Drizzle the fish with 1½ tablespoons of olive oil and half the lemon juice.
3 In a small bowl, mix to combine the bread crumbs, parsley, and chives. Sprinkle the mixture over the fillets, and then drizzle them with the remaining 1½ tablespoons of olive oil and lemon juice.
4 Bake the fillets until the bread crumbs are crisp and the cod flakes easily with a fork, about 12 minutes, and serve.
Ingredient tip: Fish is easily digested and generally well tolerated after surgery, more so than poultry, pork, or beef. You can use any type of hearty white fish for this recipe, such as Alaskan pollock, grouper, haddock, halibut, or swordfish.
Per Serving (4 ounces): Calories: 165 Total fat: 8g Sodium: 411mg Total carbs: 5g Sugar: 1g Fiber: 0g Protein: 18g
2 to 4 ounces 4 ounces