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Crusty Cod

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Ingredients

  • 1 pound cod fillet, cut into 4 pieces
  • 1/2 cup chopped parsley
  • 2 scallions, finely chopped
  • 2 TB all purpose flour
  • 2 tsp fresh lemon juice
  • 2 tsp extra virgin olive oil
  • 1/4 tsp salt
  • 1/4 tsp freshly ground pepper

Details

Servings 4

Preparation

Step 1

Preheat the oven to 500 F. Spray a 6x10 inch baking dish with cooking spray. Place the fish in the baking dish.

Combine the parsley, scallions, flour, lemon juice, oil, salt, and pepper in a small bowl. Spoon the mixture directly on top of the fish. Bake, uncovered until the fish is just opaque in the center and lightly browned and crisp on top, about 10 minutes.

Per 1/4: 144 cal, 4 g fat, 1 g sat, 60 mg chol, 244 mg sod, 4 g carb, 1 g fiber, 22 g protein, 33 mg calcium

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