Cod

Cod up in the Moment
(Breaded fish sticks with tartar sauce)

Tartar Sauce
½ cup of low-fat mayonnaise
1 tbsp. minced, fresh dill, or 1 tsp. Dried
1 tbsp. Sweet green relish
2 tsp. Each prepared horseradish and lemon juice


2/3 cup unseasoned, dry bread crumbs
3 tbsp. grated Parmesan cheese
1 tbsp. Chopped fresh parsley
¾ tsp. dried thyme
½ tsp. Paprika
¼ tsp. Each salt and black pepper
3 – egg whites
1-1/2 pounds cod fillets, at least ½- inch thick
6 lemon wedges (optional)

To make tartar sauce, combine mayonnaise, dill, relish, horseradish, and lemon juice in a small bowl. Refrigerate until ready to use.

In a shallow bowl, combine breadcrumbs, Parmesan cheese, parsley, thyme, paprika, salt, and pepper. Lightly beat egg whites in another shallow bowl. Spray a baking sheet with non-stick spray and set aside.

Rinse fish and pat dry with paper towels. Cut the fish into thick strips. Working one at a time, dip pieces in egg whites, then in the crumb mixture, coating both sides with crumbs. Place on a baking sheet. Allow some space between pieces.

Bake at 450 degrees for 8 to 10 minutes, depending on the thickness of the fish. The fish will be ready when it flakes easily with a fork. Server with tartar sauce and lemon wedges if desired.


Nutritional Values- 203 calories
2.7 grams fat
0.6 grams Sat Fat
30.7 grams Protein
15.3 Carbohydrates
0.9 grams fiber
55.3 mg. Cholesterol
578.1 mg sodium
% Calories from fat – 12


Enjoy,
IC