Crunchy Parmesan Cod with Garlic Roasted Veggies
Prep: 20 minutes
Roast: 15 minutes • Makes: 4 (6 oz. cod, 1 1/4 cup vegetables) servings
1 cup Weis Quality Baby Style Carrots, halved lengthwise
12 ounces trimmed green beans
2 Tbsp. Weis Quality Pure Olive Oil
1/4 tsp. Weis Quality Iodized Salt
1 tsp. Weis Quality Ground Black Pepper
1/2 cup Weis Signature Collection Panko Bread Crumbs
1/2 cup Weis Quality Shredded Parmesan Cheese
1 Weis Quality Large Egg
1 Tbsp. water
1/4 cup Weis Quality Corn Starch
1 1/2lbs. cod fillets, cut crosswise into 1 x 3-inch pieces
Nonstick cooking spray
1. Position oven rack to the center position; preheat oven to 425°. Place a rimmed baking sheet on oven rack; preheat 10 minutes. In a large bowl, toss garlic, carrots, green beans, oil, salt and 1/2 teaspoon pepper.
2. In a wide, shallow dish, stir panko bread crumbs, cheese and remaining 1/2 teaspoon pepper. In a separate shallow dish, whisk egg and 1 tablespoon water; place cornstarch in the third wide, shallow dish. Dip cod in cornstarch, then dip in egg mixture and breadcrumb mixture to coat, pressing lightly so coating adheres; place on a large plate.
3. Spray the hot baking sheet with nonstick cooking spray. Place cod on 1 side of prepared baking sheet; spread vegetables in a single layer on opposite side of the sheet. Roast cod and vegetables for 15 minutes or until internal temperature of cod reaches 145°. Turn broiler to high; broil 3 minutes or until cod is crisp and golden brown.
Approximate nutritional values per serving:
378 Calories, 13g Fat (3g Saturated), 108mg Cholesterol, 496mg Sodium,
35g Carbohydrates, 5g Fiber, 32g Protein