Directions:
- Preheat oven to 450 degrees.
- In a small shallow bowl, stir together the bread crumbs, Parmesan cheese, cornmeal, olive oil, Italian seasoning, garlic powder and pepper; set aside.
- Mix together mayonnaise and lemon juice; set aside.
- Coat the rack of a broiling pan with cooking spray.
- Place the cod on the rack, folding under any thin edges of the filets.
- Brush each piece of filet with the mayonnaise mixture, then spoon the crumb mixture evenly on top.
- Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork and is opaque all the way through.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 92.49 Kcal (387 kJ) | ||
| Calories from fat | 35.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.92g | 6% | |
|---|---|---|---|
| Cholesterol | 16.72mg | 6% | |
| Sodium | 230.12mg | 10% | |
| Potassium | 94.24mg | 2% | |
| Total Carbs | 7.31g | 2% | |
| Sugars | 0.79g | 3% | |
| Dietary Fiber | 0.5g | 2% | |
| Protein | 6.25g | 13% | |
| Vitamin C | 0.5mg | 1% | |
| Iron | 0.4mg | 2% | |
| Calcium | 43.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 186.61 Kcal (781 kJ) | ||
| Calories from fat | 71.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.9g | 6% | |
|---|---|---|---|
| Cholesterol | 33.73mg | 6% | |
| Sodium | 464.3mg | 10% | |
| Potassium | 190.15mg | 2% | |
| Total Carbs | 14.76g | 2% | |
| Sugars | 1.59g | 3% | |
| Dietary Fiber | 1.01g | 2% | |
| Protein | 12.62g | 13% | |
| Vitamin C | 1mg | 1% | |
| Iron | 0.9mg | 2% | |
| Calcium | 87.6mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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