Breadcrumb-Crusted Cod for Two

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From: EatingWell Magazine March/April 2013

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.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 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

Preparation

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  1. Preheat oven to 425 °F. Coat a small baking pan with cooking spray.
  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 pan. Spread 1 tablespoon of the yogurt sauce on each piece of fish, then pat 2 tablespoons of the breadcrumbs over it.
  3. 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.
  • For information about choosing sustainable seafood, visit seafoodwatch.org.

Nutrition information

  • Serving size: 3-4 oz.
  • Per serving: 220 calories; 10 g fat(1 g sat); 2 g fiber; 13 g carbohydrates; 18 g protein; 8 mcg folate; 48 mg cholesterol; 1 g sugars; 1 g added sugars; 47 IU vitamin A; 2 mg vitamin C; 23 mg calcium; 1 mg iron; 268 mg sodium; 243 mg potassium
  • Carbohydrate Servings: 1

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