Breadcrumb-Crusted Cod

By DeBruynC1

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.

Ingredients

• 1/2cup1/2 cup fine dry breadcrumbs, preferably whole-wheat
• 1clove1 clove garlic, minced
• 2tablespoons2 tablespoons extra-virgin olive oil
• 1/4cup1/4 cup nonfat plain Greek yogurt
• 1/4cup1/4 cup low-fat mayonnaise
• 1tablespoon1 tablespoon lemon juice
• 1tablespoon1 tablespoon chopped fresh tarragon or 1 teaspoon dried
• 1/8teaspoon1/8 teaspoon salt
• 1-1 1/4pounds1-1 1/4 pounds cod, tuna, wild salmon or mahi-mahi, skinned if desired, cut into 4 portions (see Tip)
• 44 lemon wedges for serving

Details

Servings 4
Adapted from eatingwell.com

Preparation

Step 1

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.