Power Up: Asparagus

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Power Up: Asparagus

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Baked Cod on a Bed of Asparagus

– Ingredients-

 

Dinner, Serves 6

Preparation Time: 30 Minutes

½ cup 120mg breadcrumbs, seasoned

2 tbsp 30ml parmesan cheese, grated

2 tbsp 30ml cornmeal

tsp 2.5ml pepper

1 pinch salt

2 whole egg whites, beaten slightly

30 oz.  0.85kg (approx. 5) fresh cod fillets

3 lbs 1.25kg asparagus spears, tough ends removed

– Directions –

 

  1. Preheat the oven to 350°F.
  2. In a bowl combine the bread crumbs, parmesan, and cornmeal.
  3. Season both sides of the fillets with salt and pepper.
  4. Brush one side of the fillets with the egg whites, then place the fillets in the breadcrumb mixture, egg-whites side down into the crumbs. Press lightly to ensure the crumbs stick to the fillets.
  5. Place the fillets crumb side up on a baking sheet.
  6. Place the washed and cleaned asparagus spears on the baking sheet along with the fish filets. They should cook at the same rate as the fish fillets.
  7. Place baking sheet in the oven for 10 to 12 minutes until fillets begin to flake apart. Serve hot.

To serve, place asparagus spears in the centre of a plate forming a bed for the fish fillets; place fish fillets on top.

– Nutritional Analysis –

 

Nutritional content per serving: 205 calories (8.8% from fat); 2g fat; 31g protein; 15g carbohydrate; 3g dietary fibre; 62mg cholesterol; 416mg sodium.
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