Panko Encrusted Cod

Makes 6 servings

Ingredients

2 lb. cod, cut into serving size pieces 2 cups panko breadcrumbs 1 egg 1 egg white 1/2 tsp garlic powder 1/4 tsp salt 1/2 tbsp onion powder 1/8 tbsp black pepper Cooking spray

Directions

Heat oven to 450° F. Spray large cookie sheet with cooking spray. Beat egg and egg white into bowl. Place panko in bowl with seasonings. Dip fish into egg, then into panko, pressing panko into fish. Place fish on cookie sheet. After all fish is coated, spray with cooking spray. Bake for approximately 15 minutes until coating is nicely browned and fish flakes easily.

Per serving: 207 calories, 36 g protein, 9 g carbohydrates, 3 g fat, <1 g saturated fat, 206 mg sodium and 115 mg cholesterol