Breadcrumb-Crusted Cod

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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.

Breadcrumb-Crusted Cod
photographer: Peter Ardito
Nutritionist Tested & Approved

Time: 30 minutes (15 minutes prep)

Ingredients
  • 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

Directions
  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 seafoodwatch.org.


Nutritional Facts

Servings
4
Serving Size
3-4 oz
Calories
220
Carbohydrates
13 g
Fat
10 g
Saturated Fat
1 g
Protein
18 g
Cholesterol
48 mg
Dietary Fiber
2 g
Potassium
243 mg
Sodium
268 mg
Yield
4 servings
3-4 oz. each
Exchanges
1/2 starch
2 lean meat
1 fat

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