Herb Crusted Cod

This recipe is from Cub Food's publication, "A season of fresh seafood"

1/4 c  Japanese style Panko bread crumbs

1/4 c  Finely shredded Parmesan cheese

1 tsp  Italian seasoning

1/2 tsp  Garlic powder

1 lb  Cod fillets, rinsed

Olive oil cooking spray

Preheat oven to 400 degrees F.  In a small bowl, combine bread crumbs, Parmesan cheese, Italian seasoning and garlic powder; set aside.  Pat fish dry with paper towels.  Spray baking sheet with olive oil cooking spray.  Place fish on sheet, lightly spray with baking spray.  Sprinkle with bread crumb mixture, pressing into fish.  Again spray fish with olive oil spray.  Bake until fish flakes easily with fork, or internal temperature of 145 degrees F is reached. (10 minutes per inch of thickness).

Serves 4.  Per 4 oz serving:  162 calories, 5 g fat, 3 g saturated fat, 58 mg cholesterol, 299 mg sodium, 3 g carbohydrate, 0 g fiber, 26 g protein.