Crispy Baked Cod Recipe

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Ingredients:

Serving

2 tbsp unsalted butter
1 clove garlic, minced
1/2 cup panko or regular bread crumbs
2 tbsp minced fresh parsley
1 tsp finely grated lemon zest
1 tbsp dijon mustard
1 tbsp reduced-fat mayonnaise
4 skinless 1 1/2-inch thick cod fillets, about 6 oz. each
salt

Directions:

Preheat oven to 350°F. In a small skillet over medium-low heat, melt butter. Add garlic and cook, stirring, until fragrant, 30 seconds. Add bread crumbs, stir to coat with butter, then cook, stirring frequently, until light golden brown, about 5 minutes. Remove from heat and stir in parsley and lemon zest. Let cool. Combine mustard and mayonnaise in a small bowl.
Rinse fish and pat dry. Sprinkle each fillet lightly with salt, then place on a rimmed, foil-lined baking sheet and brush with mustard mixture. Press 1/4 of crumbs onto each filet.
Transfer baking sheet to oven and bake until fish is no longer translucent (cut to test) and flakes easily, 10 to 15 minutes. If crumbs aren't sufficiently browned, broil fish 2 inches from heating element until crumbs are crisp and dark golden brown (watching carefully to prevent burning), 2 minutes longer. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	116.61 Kcal (488 kJ)
Calories from fat	62.41 Kcal
		% Daily Value*
Total Fat	6.93g	11%
Cholesterol	35.6mg	12%
Sodium	296.54mg	12%
Potassium	122.25mg	3%
Total Carbs	5.63g	2%
Sugars	0.46g	2%
Dietary Fiber	0.56g	2%
Protein	7.59g	15%
Vitamin C	2.8mg	5%
Vitamin A	0.1mg	2%
Iron	0.5mg	3%
Calcium	11.5mg	1%

Amount Per 100 g
Calories	128.41 Kcal (538 kJ)
Calories from fat	68.73 Kcal
		% Daily Value*
Total Fat	7.64g	11%
Cholesterol	39.2mg	12%
Sodium	326.55mg	12%
Potassium	134.62mg	3%
Total Carbs	6.19g	2%
Sugars	0.51g	2%
Dietary Fiber	0.62g	2%
Protein	8.35g	15%
Vitamin C	3.1mg	5%
Vitamin A	0.1mg	2%
Iron	0.6mg	3%
Calcium	12.7mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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