Herb-Crusted Cod

Herb-Crusted Cod
Serve 3 (5-6 ounce portions)

1 pound Atlantic cod fillets
1/2 cup panko crumbs
1-2 tablespoons of your herbs of choice
1 egg
1/8 cup skim milk
1 tablespoons vegetable oil

1. Thaw (if frozen) fillets. Blot with paper towel to dry surface.
2. Mix panko and herbs in a shallow dish.
3. Mix egg and milk in a shallow bowl.
4. Pre-heat non-stick skillet (11-12" works best)
5. Dip fish fillets in egg wash.
6. Lay each in herb-crumb mixture, flipping to coat both sides.
7. Add oil to skillet. Gently lay fillets in skillet. 
8. Pan fry until the edges begin to brown (3-4 minutes). 
9. Carefully flip and finish cooking.

Nutritional data:

Calories:        235

Fat:               6.8g

Sat fat:          0.7g

Chol:      101.8mg

Sodium:  170.6mg

Carbs:           6.4g

Fiber:            0.3g

Protein:       34.6g

I used Penzey's Greek Seasoning. You could also use dill, parsley, basil, oregano, or anything that you prefer.

In the picture above the cod was served with my Strawberry-Spinach Salad and Zucchini Pancakes.