• prep: 10 min
  • cook: 15 min
  • total: 25 min
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  • servings:
  • Summary

    Taken from Rachael Ray's 30-minute meals, this is amazingly quick, fresh, and light - can be made with any type of fish fillet. Of course, my usual salad-in-a-bag is a lifesaver here, and fresh broccoli steamed in the microwave or asparagus roasted alongside the fish completes the meal!

    Ingredients

    • 1 1/2 cups plain breadcrumbs
    • 1/2 cup fresh parsley
    • 2 -3 garlic cloves
    • 1 lemon, zest of
    • 3/4 teaspoon coarse salt
    • 4 (6 -8 ounce) cod fish fillets
    • olive oil

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 250 % Daily Value *
    • Total Fat: 3 g 4.77%
    • Saturated Fat: 1 g 3.46%
    • Trans Fat: 0 g %
    • Cholesterol: 18 mg 6.1%
    • Sodium: 656 mg 27.34%
    • Calcium: 198 mg 19.75%
    • Potassium: 251 mg 7.18%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 20.15%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 38 g %
    • Dietary Fiber: 3 g 10.13%
    • Sugar: 6 g
    • Protein: 16 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 18.15%
    • Vitamin C 23.34%
    • Vitamin D 7.58%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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