Breadcrumb-Crusted Cod

Name: Breadcrumb-Crusted Cod
Total time: 30 min
Ingredients: ½ cup fine dry breadcrumbs, preferably whole-wheat; 1 clove garlic, minced; 2 tablespoons extra-virgin olive oil; ¼ cup nonfat plain Greek yogurt; ¼ cup low-fat mayonnaise; 1 tablespoon lemon juice; 1 tablespoon chopped fresh tarragon or 1 teaspoon dried; ⅛ 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

Rating: 4 stars

7 Ratings
7 Reviews

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.

EatingWell Test Kitchen

Source: EatingWell Magazine, March/April 2013

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Recipe Summary

total:

30 mins

Servings:

Nutrition Profile:

Heart Healthy

Low-Calorie

Low Carbohydrate

Diabetic Appropriate

Low Sodium

Low Added Sugars

Nutrition Info

Directions

Step 1

Preheat oven to 425 degrees F. Coat a large baking sheet with cooking spray.

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Step 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.
Step 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

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

Reviews (7)

Read More Reviews

7 Ratings

5 star values: 3
4 star values: 3
3 star values: 0
2 star values: 0
1 star values: 1

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

ercassidy@tx.rr.com

06/23/2016

DEEEElicious! We ALL liked it even the teenager. Seared it in a heavy frying pan first then topped with yogurt mix (with dill) and the breadcrumb mixture. We'll do it again for sure. Pros: Easy very tasty Cons: really not any Read More

EatingWell User

04/30/2013

YUM! Fast easy and forgiving... Hubster LOVED weekly fish night for the first time since implemented a year ago. Great taste moist fish crunchy topping fast easy fresh light! Served with Steam Fresh orzo/spinach and roasted tomatoes. Discovered too late that dried tarragon jar was empty so used dried Italian seasoning instead. This recipe is very forgiving! Also forgot to serve the additional yogurt dressing and didn't miss it at all. Pros: Crunchy topping rocks! Very forgiving recipe. Light yet filling. Easy cleanup. Read More

EatingWell User

06/02/2013

This one's a keeper I've made this several times with good results but have settled on the following modifications: -- use skinless haddock instead of cod - it's got a bit more density to it and I think it balances with the toppings better -- use fresh dill instead of tarragon -- I start by searing the fish in butter and olive oil in a large cast iron frying pan then put the toppings on and put the whole pan right in the over to finish cooking. Pros: Very quick and easy; toppings can be made ahead Read More

EatingWell User

04/17/2013

A winner When my husband ask me to fix it again I know I have found a good recipe. Fixed this when I had last minute guest coming for dinner and it was a hit with them also. Made it a second time using dried tarragon rather than fresh. Wasn't quite as good so use the fresh tarragon. Pros: Easy and tasty Cons: must use fresh rather than dried tarragon Read More

Janelle

12/22/2014

A recipe I use regularly I have made this recipe many many times! I play around with ingredients and whatnot- and it still seems to be pretty foolproof. My husband gives his stamp of approval too! A few changes I often do: -I never have tarragon on hand- usually I'll use a bit of dried dill instead (dill = seafood right?) -I nix the clove of garlic. This is mostly because raw and raw-ish garlic makes my mouth and lips tingle- I think I might have a really low-key allergy to it or something. Maybe I'll have to try garlic powder sometime -I use haddock and cod interchangeably. And if it's like a filet vs. a square (not sure what official word would actually be) I tuck the really thin part under to make it more square-ish. But- if you really like this topping (which you're probably going to) I could see one wanting to cover as much surface area of fish as possible. Pros: Easy to make Quick Makes fish taste good Read More

EatingWell User

04/06/2013

Savory Baked Cod This is a fast easy and healthy dish. Did not do anything to change this recipe. Pros: Moist tasty and wonderful crunchy topping Read More

EatingWell User

06/18/2013

funky flavor profile I made this recipe exactly according to the instructions. I used a nice fresh cod. I essentially ruined a few pounds of great fish. Don't make this recipe. Just use an egg wash bread crumbs and butter. Why complicate something great? The Greek yogurt tarragon and evoo combine to make a really lousy flavor. All five of my family didn't like the taste. Pros: easy Cons: tastes bad Read More