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
1/4 cup fine dry breadcrumbs, preferably whole-wheat
1 small clove garlic, minced
1 tablespoon extra-virgin olive oil
2 tablespoons nonfat plain Greek yogurt
2 tablespoons low-fat mayonnaise
1 1/2 teaspoons lemon juice
1 1/2 teaspoons chopped fresh tarragon or 1/2 teaspoon dried
Pinch of salt
8-10 ounces cod, tuna, wild salmon or mahi-mahi, skinned if desired, cut into 2 portions (see Tip)
2 lemon wedges for serving
Preheat oven to 425°F. Coat a small baking pan with cooking spray.
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.
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.
Per serving :
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
For information about choosing sustainable seafood, visit seafoodwatch.org.