Servings: 2

Prep Time: 10 minutes

Cook Time: 14 minutes

     Many people are afraid of cooking fish, but this recipe is foolproof! Baked to a delicate crunch and topped with lemon, this recipe will quickly become a household favorite. According to a recent report by the USDA, a startling 80 to 90 percent of American's aren't getting the recommended minimum of 8 ounces or 2-3 servings of seafood a week. Seafood, which includes both fish and shellfish, is a lean protein source that's also filled with heart healthy omega-3 fatty acids. Besides omega 3's amazing cardiovascular benefits, it has also been shown to improve children’s brain development, slow brain aging, decrease inflammation, lower the risk of depression, and can help with weight loss. Give this recipe a go this week and let us know what you think in the comments below!

Directions: 

• Preheat the oven to 450 degrees. Drizzle olive oil and lemon juice over both sides of fish. Line a baking sheet with tin foil. Coat with cooking spray.

• Combine whole wheat panko crumbs, Parmesan cheese, parsley, garlic powder, sea salt, and freshly cracked pepper together on a plate. 

• Dip the cod in the panko mixture until evenly coated. Place the coated fish on top of baking sheet. 

• Spray the top of each piece of fish with olive oil cooking spray. Place the baking sheet into the oven and cook for 15 minutes or until the fish is cooked through and flakey. Remove from the oven and serve with a lemon wedge. Enjoy!

Ingredients: 

• 2 cod filets, or other white fish, skin removed

• 1 tablespoon olive oil

• juice from 1 lemon

• sea salt and freshly cracked pepper, to taste

• 1/2 cup whole wheat panko crumbs

• 1/4 cup Parmesan cheese

• 1 tablespoon fresh or diced parsley, chopped

• 1/2 tablespoon garlic powder

• cooking spray

• (optional) 1 tablespoon lemon pepper seasoning