Breadcrumb-Crusted Cod

Nutrition: Per serving: 220 calories; 10 g fat ( 1 g sat , 6 g mono ); 48 mg cholesterol; 13 g carbohydrates; 1 g added sugars; 18 g protein; 2 g fiber; 268 mg sodium; 243 mg potassium.

Photo by Chantal D.
Adapted from eatingwell.com

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

4

servings, 3-4 oz. each

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

4

servings

Adapted from eatingwell.com

Ingredients

  • 1/2 cup 1/2

    cup fine dry breadcrumbs, preferably whole-wheat

  • 1 clove 1

    clove garlic, minced

  • 2 tablespoons 2

    tablespoons extra-virgin olive oil

  • 1/4 cup 1/4

    cup nonfat plain Greek yogurt

  • 1/4 cup 1/4

    cup low-fat mayonnaise

  • 1 tablespoon 1

    tablespoon lemon juice

  • 1 tablespoon 1

    tablespoon chopped fresh tarragon or 1 teaspoon dried

  • 1/8 teaspoon 1/8

    teaspoon salt

  • 1-1 1/4 pounds 1-1 1/4

    pounds cod, tuna, wild salmon or mahi-mahi, skinned if desired, cut into 4 portions (see Tip)

  • 4 4

    lemon wedges for serving

Directions

1. Preheat oven to 425°F. Coat a large baking sheet with cooking spray. 2. Combine breadcrumbs, garlic and oil in a small bowl. Combine yogurt, mayonnaise, lemon juice, tarragon and salt in another small bowl. Place fish on the prepared baking sheet. Spread 1 tablespoon of the yogurt sauce on each piece of fish, then pat 2 tablespoons of the breadcrumbs over it. 3. Bake the fish until opaque in the center and breadcrumbs are golden, about 15 minutes. Serve each portion with 1 tablespoon of the remaining sauce and a lemon wedge, if desired. Tips & Notes: For information about choosing sustainable seafood, visit seafoodwatch.org.

Keyingredient.com uses 'cookies' to give you the best, most relevant experience. Using this website means you're ok with this. Learn more here.

Please describe your issue: