Pirate's Delight Recipe

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You'll get hooked on this quick-to-fix dish from Susan Kaye of Olivet, Michigan. The flaky baked cod is enhanced by a delicately seasoned golden coating and a sprinkling of Parmesan cheese.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Pirate's Delight Recipe

Prep/Total Time: 25 min.

Yield: 4 Servings

10 15 25

Ingredients

4 teaspoons dry white wine or chicken broth
12 ounces cod, cut into 1-inch pieces
1/3 cup crushed saltines (about 8 crackers)
1/2 teaspoon Italian seasoning
1/8 teaspoon garlic powder
1/8 teaspoon paprika
2 teaspoons olive oil
2 teaspoons grated Parmesan cheese

Directions

Pour wine or broth into a 13-in. x 9-in. baking dish coated with cooking spray. Place fish on top. In a small bowl, combine the cracker crumbs, Italian seasoning, garlic powder and paprika; sprinkle over fish. Drizzle with oil. Top with cheese.
Bake, uncovered, at 400° for 12-15 minutes or until lightly browned and fish flakes easily with a fork. Yield: 4 servings.

Nutritional Analysis: One serving equals 125 calories, 4 g fat (1 g saturated fat), 37 mg cholesterol, 144 mg sodium, 5 g carbohydrate, trace fiber, 16 g protein. Diabetic Exchanges: 2 lean meat, 1/2 starch, 1/2 fat.

Originally published as Pirate's Delight in Light & Tasty February/March 2003, p42