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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2013

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Recipe Summary

total:
30 mins
Servings:
2
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Ingredients

Ingredient Checklist

Directions

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  • Preheat oven to 425 degrees F. Coat a small baking pan with cooking spray.

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  • 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.

Tips

For information about choosing sustainable seafood, visit seafoodwatch.org.

Nutrition Facts

220 calories; protein 17.7g 35% DV; carbohydrates 13g 4% DV; exchange other carbs 1; dietary fiber 1.5g 6% DV; sugars 1.3g; fat 10.4g 16% DV; saturated fat 1.5g 8% DV; cholesterol 48.4mg 16% DV; vitamin a iu 47IU 1% DV; vitamin c 1.7mg 3% DV; folate 7.9mcg 2% DV; calcium 23.4mg 2% DV; iron 0.8mg 4% DV; magnesium 20.3mg 7% DV; potassium 243.3mg 7% DV; sodium 268.5mg 11% DV; thiaminmg 4% DV; added sugar 1g.

Reviews (1)

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1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
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Rating: 5 stars
08/14/2017
Loved this!! I used panko but followed the recipe otherwise and it was delish!! Whole family loved it! Read More