Fresh and free of additives, this kid-friendly entrée is a healthy choice, especially when compared to its frozen commercial counterparts.
3/4 cup whole-wheat panko (Japanese breadcrumbs)
1 tablespoon grated fresh Parmesan cheese
1 teaspoon grated lemon rind
1 pound skinless Pacific cod or other firm white fish fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons all-purpose flour
1 large egg, beaten
How to Make It
Preheat oven to 450°.
Combine first 3 ingredients in a shallow dish. Coat a wire rack with cooking spray; place on a baking sheet.
Cut fish into 16 (3 x 1inch) pieces. Rinse fish; pat dry with paper towels. Sprinkle fish evenly with salt and pepper. Place flour and egg in separate shallow dishes. Dredge 1 piece of fish in flour, shaking off any excess. Dip fish in egg; dredge in breadcrumb mixture. Repeat procedure with remaining fish, flour, egg, and breadcrumb mixture. Coat fish with cooking spray. Arrange fish on prepared wire rack.
Bake at 450° for 8 minutes or until desired degree of doneness.