• prep: 5 min
  • cook: 15 min
  • total: 20 min
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  • servings:
  • Summary

    Light and delicious panko crusted white fish flavored with bright lemon zest. This is the perfect dish for weeknights and one of the best healthy fish recipes around!

    Ingredients

    • Non-stick olive oil cooking spray
    • ½ cup plain Panko crumbs
    • ½ tsp lemon zest
    • ¼ tsp salt and pepper to taste
    • 1 large egg (beaten)
    • 2 cod fillets (or Mahi Mahi or Salmon from The Ocean Bounty)
    • Fresh parsley and lemon wedges/slices for garnish

    Instructions

    Click Here For Step-By-Step Instructions

    Video

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 70 % Daily Value *
    • Total Fat: 1 g 0.77%
    • Saturated Fat: 0 g 0%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 432 mg 18%
    • Calcium: 1 mg 0.07%
    • Potassium: 1 mg 0.02%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 4.03%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 15 g %
    • Dietary Fiber: 2 g 8.22%
    • Sugar: 1 g
    • Protein: 2 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 0.01%
    • Vitamin C 1.08%
    • Vitamin D 0%
    • * 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 - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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