Breadcrumb-Crusted Cod
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.
Source: EatingWell Magazine, March/April 2013
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Recipe Summary
Nutrition Profile:
Ingredients
Directions
Tips
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.
Nutrition Facts
Serving Size: 3-4 oz.
Per Serving:
220 calories; protein 17.7g; carbohydrates 13g; dietary fiber 1.5g; sugars 1.3g; fat 10.4g; saturated fat 1.5g; cholesterol 48.4mg; vitamin a iu 47IU; vitamin c 1.7mg; folate 7.9mcg; calcium 23.4mg; iron 0.8mg; magnesium 20.3mg; potassium 243.3mg; sodium 268.5mg; added sugar 1g.
Exchanges:
1/2 starch, 2 lean meat, 1 fat