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EatingWell
Parmesan-Crusted Cod with Tartar Sauce
Panko breadcrumbs and Parmesan cheese give this healthy baked fish recipe delectable crunch for a healthy homemade alternative to fish sticks or fried fish. For the best taste, be sure to use olive oil or avocado oil cooking spray to coat the fish. Serve with roasted carrots and steamed green beans.
EatingWell Test Kitchen

Ingredients
Directions
Tips
Our favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit seafoodwatch.org.
Tips
Heart-healthy avocado oil has a subtle buttery flavor. It's great for high-heat cooking, like oven-frying and sautéing, and tasty in salad dressings--and we love the convenience of it in a spray bottle.
Tips
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Nutrition Facts
Serving Size:
4 oz. fish & 2 Tbsp. sauce Per Serving:
253 calories; protein 24.6g; carbohydrates 15.8g; dietary fiber 0.6g; sugars 2.5g; fat 9.4g; saturated fat 2.1g; cholesterol 110.6mg; vitamin a iu 141.5IU; vitamin c 0.3mg; folate 34.2mcg; calcium 86.8mg; iron 0.8mg; magnesium 31.4mg; potassium 358.9mg; sodium 487.7mg; thiamin 0.1mg; added sugar 1g.
Exchanges:
1 starch, 2 lean meat, 1 fat
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