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Breadcrumb-Crusted Cod

:  March/April 2013

Your rating: None Average: 4.1 (14 votes)

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.


Breadcrumb-Crusted Cod Recipe

Makes: 4 servings, 3-4 oz. each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Low sodium | Diabetes appropriate | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. Preheat oven to 425°F. Coat a large baking sheet 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 sheet. 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 breadcrumbs are golden, about 15 minutes. Serve each portion with 1 tablespoon of the remaining sauce and a lemon wedge, if desired.

Tips & Notes

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

Nutrition

Per serving: 220 calories; 10 g fat ( 1 g sat , 6 g mono ); 48 mg cholesterol; 13 g carbohydrates; 1 g added sugars; 18 g protein; 2 g fiber; 268 mg sodium; 243 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 2 lean meat, 1 fat


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Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Everyday favorites
Quick (total 30 min. or less)
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
American
Publication
March/April 2013
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