Breadcrumb-Crusted Cod for Two
From EatingWell: 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.
- 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
- Preheat oven to 425°F. Coat a small baking pan with cooking spray.
- 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 & Notes
- For information about choosing sustainable seafood, visit seafoodwatch.org.
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
This collection of healthy potluck recipes is full of crowd-...These healthy bean salad recipes bring fresh summery life to the...Brownies and blondies are crowd-pleasing desserts for any...
Our low-calorie pasta salad recipes will be a favorite dish...
Whether you're looking for a quick breakfast or a refreshing...
A tall glass of iced tea on a hot day is refreshing, and it...
If you’re in a rush and thinking about skipping breakfast,...
Using healthy ingredients such as nuts, dried fruit and whole...
Spinach might have made Popeye strong, but what he probably...
There’s no better way to celebrate Mother’s Day than by...
Sunscreen helps keep your skin healthy and beautiful,...
Save your waistline and your wallet with these quick and...
Our breakfast casserole recipes are a satisfying way to start...
We love Mexican meals, but often the differences between...
Crock pots aren’t just for stewing big hunks of meat: you can...
Bust out of your lunch rut with our pack-and-go healthy lunch...
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- March/April 2013