Servings:
Makes 4 servings
Ingredients
- 2 large egg whites, lightly beaten
- 1/2 cup panko (japanese breadcrumbs)
- 4 cup (6-ounce) cod fillets
- 1/2 teaspoon kosher salt, divided
- 2 tablespoon canola oil
- 1 cup grape tomatoes, quartered
- 1/2 cup vertically sliced vidalia or other sweet onion
- 2 tablespoon fresh basil leaves
- 2 tablespoon fresh lemon juice
- 1/2 teaspoon freshly ground black pepper
Preparation
Baking Directions:
1.Preheat oven to 450 degrees.
2.Place egg whites in a shallow dish; place panko in another shallow dish.
Dip fish in egg whites; sprinkle fish evenly with ¼ teaspoon salt, and dredge in panko.
Heat oil in a large ovenproof skillet over medium-high heat; swirl to coat.
Add fish to pan; cook 3 minutes or until browned and very crispy.
Turn fish over; place pan in oven.
Bake fish at 450 degrees for 7 minutes or until desired degree of doneness.
3.Combine remaining ¼ teaspoon salt, tomatoes, and remaining ingredients in a bowl.
Serve with fish.
Serving Directions:
CALORIES 255; FAT 8.5g (sat 0.8g, mono 4.6g, poly 2.4g); PROTEIN 33.7g; CARB 9.2g; FIBER 1.2g; CHOL 73mg; IRON 0.8mg; SODIUM 383mg; CALC 43mg
