Crispy Baked Cod
Fish is an excellent source of low-saturated fat protein. This crispy cod will remind you of fish and chips on the pier.
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Serves4 (1 fillet each)
SWAP ScoreWhat's this?
Ingredients
- 1 tablespoon Dijon mustard
- 1 tablespoon greek yogurt, plain
- 1 tablespoon butter, unsalted
- 1 clove garlic, minced
- 1/2 cup bread crumbs, plain
- 1 teaspoon lemon zest
- 2 tablespoons parsley, chopped
- 4 4-ounce cod fillets
- 2 cups brown rice, cooked
- 3 cups spinach, lightly wilted
Directions
- Preheat oven to 350 degrees F. Combine mustard and greek yogurt in a small bowl. Set aside.
- Melt butter over medium low heat in a small skillet. Add garlic and cook 30 seconds.
- Add bread crumbs and cook until lightly browned, stirring constantly, about 5 minutes. Stir in lemon zest and parsley.
- Pat fish dry. Place on a lined baking sheet and brush with mustard mixture. Press 1/4 of bread crumb mixture onto each fillet.
- Bake until fish flakes easily, about 10-12 minutes.
- Serve fish over rice with spinach.
Recipe Tips
Alternatively, serve with 1/2 baked sweet potato and corn on the cob.
Use frozen or fresh fish fillets. If using frozen, thaw in the refrigerator overnight and use the next day.
Use any other vegetables in place of spinach, such as broccoli, carrots, or cauliflower.
Nutrition Facts
Crispy Baked Cod
Amount Per Serving
Calories 344
Calories from Fat 54
% Daily Value*
Total Fat 6g
9%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 70mg
23%
Sodium 387mg
16%
Potassium 1035mg
30%
Total Carbohydrates 39g
13%
Dietary Fiber 6g
24%
Sugars 2g
Protein 35g
70%
Vitamin A
289%
Vitamin C
30%
Vitamin D0%
Calcium
19%
Iron
37%
* Percent Daily Values are based on a 2000 calorie diet.
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