Another quick and easy recipe that is full of fresh flavor. The serving size is generous, too.
serves 4 ( 6 points +)
- 2 egg whites, lightly beaten
- 1/2 c. Panko Japanese bread crumbs
- 4 ( 6 oz) cod filets
- salt and pepper
- 2 T. canola oil
- 1 c. grape tomatoes, quartered
- 1/2 c. sliced red onion
- 2 T. sliced fresh basil leaves
- 2 T. fresh lemon juice
Preheat oven to 450.
Place egg whites in a shallow dish. Place panko in another shallow dish. Season with salt and pepper.
Heat oil in a large oven-proof skillet. Dip fish in egg whites and then coat in panko mixture. Add fish to pan; cook 3-4 minutes or until browned and crispy. Turn fish over; place pan in oven. Bake for 7 minutes or until fish flakes easily with a fork.
Combine tomatoes with remaining ingredients. Season with salt and pepper to taste. Serve tomato relish over fish.
from "Cooking Light"