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Recipe Friday- Crunchy Parmesan Cod with Garlic Roasted Veggies

April 5, 2019

Prep: 20 minutes  

Roast: 15 minutes 

Makes: 4 (6 oz. cod, 1¼ cup vegetables) servings

 

Ingredients: 
8  garlic cloves, chopped

1 bag (12 ounces) Baby Peeled Carrots, halved lengthwise

1 bag (12 ounces) trimmed Organic Green Beans

2  tablespoons olive oil

¼  teaspoon salt

1  teaspoon ground black pepper

½  cup Panko breadcrumbs

½  cup shredded Parmesan cheese

1  Nellie’s® Free Range Large Egg

¼  cup cornstarch

1½  pounds Niceland Seafood Wild Caught Fresh Icelandic Cod Fillets, cut crosswise into 1 x 3-inch pieces

Nonstick cooking spray

 

Directions: 
1. Position oven rack to center position; preheat oven to 425°. Place rimmed baking pan on oven rack; preheat 10 minutes. In large bowl, toss garlic, carrots, beans, oil, salt and ½ teaspoon pepper.

 

2. In wide, shallow dish, stir breadcrumbs, cheese and remaining ½ teaspoon pepper. In separate shallow dish, whisk egg and 1 tablespoon water; place cornstarch in third wide, shallow dish. Dip cod in cornstarch, then dip in egg mixture and breadcrumb mixture to coat, pressing lightly so coating adheres; place on large plate

 

3. Spray hot pan with nonstick cooking spray. Place cod on 1 side of prepared pan; spread vegetables in single layer on opposite side of pan. Roast cod and vegetables 15 minutes or until internal temperature of cod reaches 145°. Turn broiler to high; broil 3 minutes or until cod is crisp and golden brown.

 


Approximate nutritional values per serving: 378 Calories, 13g Fat (3g Saturated), 108mg Cholesterol, 496mg Sodium, 35g Carbohydrates, 5g Fiber, 8g Sugars, 32g Protein

 

 

 

 

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