Breadcrumb-Crusted Cod for Two (Printer-Friendly Version) | Eating Well
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Breadcrumb-Crusted Cod for Two

http://www.eatingwell.com/recipes/breadcrumb_crusted_cod_for_two.html

From EatingWell:  March/April 2013

In this quick baked fish recipe for two, a creamy spread of Greek yogurt and tarragon keeps cod moist and flavorful and helps keep the crispy breadcrumb topping in place. We like the delicate flavor of cod in this quick baked fish recipe for two, but any firm fish fillet can be used in its place.

2 servings, 3-4 oz. each | Active Time: 15 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Preheat oven to 425°F. Coat a small baking pan 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 pan. 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 the breadcrumbs are golden, about 15 minutes. Serve each portion with 1 tablespoon of the remaining sauce and a lemon wedge, if desired.

Nutrition

Per serving : 220 Calories; 10 g Fat; 1 g Sat; 6 g Mono; 48 mg Cholesterol; 13 g Carbohydrates; 18 g Protein; 2 g Fiber; 268 mg Sodium; 243 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 2 lean meat, 1 fat

Tips & Notes