Fast food doesn’t have to be bad for you. One food that is super quick to make and also good for you is fish. It’s one of the healthiest proteins around. It’s full of minerals and other nutrients and is lower in calories than most other meats. It’s also quick and easy to make. My lemony baked fish is so tender and has a delicious tangy flavor with a tasty, crunchy topping. I use white fish — usually cod — because of the mild, non-fishy taste. It’s flavorful and healthy and can be ready in less than 30 minutes. It’s a tasty dish that will have you feeling good about eating fast food.

Belle’s Lemony Baked Fish

2 (8-oz) cod, tilapia, or other white fish filets

1 lemon

2 teaspoons Dijon mustard

1 tablespoon butter

1 tablespoon olive oil

⅓ cup panko breadcrumbs

1 tablespoon chopped fresh parsley (or 1 teaspoon dried)

½ teaspoon salt

½ teaspoon black pepper

Line a rimmed baking sheet with foil that you’ve sprayed with cooking spray. Zest and then juice the lemon. In a small bowl, place the lemon juice. Soak each filet for a couple of minutes, and then place the filets on the foil (if there is skin, place them skin-side down). Spread the mustard in an even layer on top of the filets. In a small bowl, melt the butter in the microwave for 30 seconds. Stir in the olive oil, lemon zest, salt and pepper, and the breadcrumbs and stir to combine. Gently press the breadcrumb mixture onto the mustard layer on top of the fish. Bake at 400 degrees for 10-12 minutes or until the fish flakes easily with a fork and the breadcrumbs are golden.

Brenda Stanley is the mother of five children, including two sets of twins, and a grandmother of eight. She is a cookbook author and novelist. For more recipes and information, visit her website www.talesofthedinnerbelle.com.