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Breadcrumb-Crusted Cod for Two

:  March/April 2013

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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.


Breadcrumb-Crusted Cod for Two Recipe

Makes: 2 servings, 3-4 oz. each

Active Time:

Total Time:

Nutrition Profile

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

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

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


More From EatingWell

Recipe Categories

Health & Diet Considerations
Low sodium
Heart healthy
Healthy weight
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Cooking for 2
Everyday favorites
Quick (total 30 min. or less)
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
2
Main Ingredient
Fish
Publication
March/April 2013
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