Prep Time: 15 minutes | Cook Time: 16-18 minutes



4 (4-ounce) skinless cod fillets
(fresh or frozen fillets, thawed)

¼ cup white whole wheat flour

¼ teaspoon salt

black pepper, to taste

1 egg

2 egg whites

⅔ cup panko bread crumbs

¼ cup grated Parmesan cheese

½ teaspoon dried oregano

½ teaspoon dried basil

¼ teaspoon dried thyme


Preheat the oven to 425° F. Line a baking sheet with foil and place a wire cooling rack on top of it. Place the prepared baking sheet in the oven to preheat.

Pat the fillets dry with a paper towel, and season with salt and black pepper, to taste.

In a shallow dish, stir together the flour, ¼ teaspoon salt, and black pepper.

In a second shallow dish, whisk together the egg and egg whites.

In a third shallow dish stir together the panko, Parmesan cheese, dried oregano, dried basil, and dried thyme.

Dredge each fillet in the flour, shaking off any excess.

Next, dip in the egg wash allowing excess to drip off, and finally gently press into the panko breadcrumbs. Spray the tops generously with cooking spray.

Carefully remove the preheated baking sheet and place each fillet sprayed side down on the cooling rack and spray the other side with cooking spray.    

Bake for 16-18 minutes, or until cooked through.

4 servings | Nutrition Facts based on 1 fillet

Calories 174 | Fat 4g | Fiber 0g | Sodium 357mg | Carbohydrates 6g | Sugar 0g | Cholesterol 100mg | Protein 27g | SmartPoints: 3

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