Pirate's Delight

By Totlxtc

Ingredients

• 4 * 4 teaspoons dry white wine or chicken broth
• 12 * 12 ounces cod, cut into 1-inch pieces
• 1/3 * 1/3 cup crushed saltines (about 8 crackers)
• 1/2 * 1/2 teaspoon Italian seasoning
• 1/8 * 1/8 teaspoon garlic powder
• 1/8 * 1/8 teaspoon paprika
• 2 * 2 teaspoons olive oil
• 2 * 2 teaspoons grated Parmesan cheese

Details

Servings 4

Preparation

Step 1

* Pour wine or broth into a 13-in. x 9-in. baking dish coated with cooking spray. Place fish on top. In a small bowl, combine the cracker crumbs, Italian seasoning, garlic powder and paprika; sprinkle over fish. Drizzle with oil. Top with cheese.
* Bake, uncovered, at 400° for 12-15 minutes or until lightly browned and fish flakes easily with a fork. Yield: 4 servings.


Nutritional Analysis: One serving equals 125 calories, 4 g fat (1 g saturated fat), 37 mg cholesterol, 144 mg sodium, 5 g carbohydrate, trace fiber, 16 g protein. Diabetic Exchanges: 2 very lean meat, 1/2 starch, 1/2 fat.