Rating: 4.13 stars
4 Ratings
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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.

Source: EatingWell Magazine, March/April 2013

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Recipe Summary test

total:
30 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 425 degrees F. Coat a large baking sheet 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 sheet. 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 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.

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts

3-4 oz.
220 calories; protein 17.7g; carbohydrates 13g; dietary fiber 1.5g; sugars 1.3g; fat 10.4g; saturated fat 1.5g; cholesterol 48.4mg; vitamin a iu 47IU; vitamin c 1.7mg; folate 7.9mcg; calcium 23.4mg; iron 0.8mg; magnesium 20.3mg; potassium 243.3mg; sodium 268.5mg; added sugar 1g.

1/2 starch, 2 lean meat, 1 fat

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