It’s great to have a quick baked fish recipe for healthy fast dinners. This breadcrumb-crusted cod fits the bill. A creamy spread of Greek yogurt and tarragon keeps the cod moist and flavorful and helps keep the crispy breadcrumb topping in place. We like the delicate flavor of cod in this recipe, but any firm fish fillet can be used in its place.
4 servings, 3-4 oz. each
Active Time: 15 minutes |
Total Time: 30 minutes
1/2 cup fine dry breadcrumbs, preferably whole-wheat
1 clove garlic, minced
2 tablespoons extra-virgin olive oil
1/4 cup nonfat plain Greek yogurt
1/4 cup low-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon chopped fresh tarragon or 1 teaspoon dried
1/8 teaspoon salt
1-1 1/4 pounds cod, tuna, wild salmon or mahi-mahi, skinned if desired, cut into 4 portions (see Tip)
4 lemon wedges for serving
Preheat oven to 425°F. Coat a large baking sheet 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 sheet. 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 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.
Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.