4 cod fillets(1/4 pound each)
4 tsp.canola oil
1/4 cup fresh lemon juice
2 tbs.plain dried bread crumbs
2 tbs.drained capers
1 tbs.grated lemon zest
1/4 tsp.salt
1/8 tsp.freshly ground pepper
2 tbs.chopped fresh tarragon


preheat oven to 350*.spray a 9x13 inch baking dish with cooking spray.


place the cod fillets in the baking dish;brush the fish with the oil,then drizzle with the lemon juice.combine the bread crumbs,capers,lemon zest,salt,and pepper in a small bowl;sprinkle evenly over the fish.bake just until the fish is opaque in the center,15-20 minutes.spoon any pan juices over the fillets and sprinkle with the tarragon.



calories=168
fat=6gm
cholesterol=60mg
sodium=388mg
carbs=5gm
fiber=1gm
protein=22gm
ww points=4