Breadcrumb-Crusted Cod

By Logo inline

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
photographer: Peter Ardito
Nutritionist Tested & Approved

Time: 30 minutes (15 minutes prep)

  • 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

  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.

For information about choosing sustainable seafood, visit

Nutritional Facts

Serving Size
3-4 oz
13 g
10 g
Saturated Fat
1 g
18 g
48 mg
Dietary Fiber
2 g
243 mg
268 mg
4 servings
3-4 oz. each
1/2 starch
2 lean meat
1 fat

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

eatingwell dinner american healthy weight heart healthy low carbohydrate low calorie low cholesterol low saturated fat low sodium diabetes appropriate spring summer fall winter all seasons bake main dish fish/seafood dairy fish easy omega 3 calcium b