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Breadcrumb-Crusted Cod

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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.

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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

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.

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