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Crispy Baked Cod

Servings 4
Calories 253 kcal
Author February 2009

Ingredients

  • 2 tablespoons unsalted butter
  • 1 clove garlic -- minced
  • 1/2 cup panko or regular bread crumbs
  • 2 tablespoons minced fresh parsley
  • 1 teaspoon finely grated lemon zest
  • 1 tablespoon Dijon mustard
  • 1 tablespoon reduced-fat mayonnaise
  • 4 skinless 1 1/2-inch thick cod fillets -- about 6 oz. each
  • Salt

Instructions

  1. 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.
  2. 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.
  3. 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.
Nutrition Facts
Crispy Baked Cod
Amount Per Serving
Calories 253 Calories from Fat 144
% Daily Value*
Fat 16g25%
Cholesterol 33mg11%
Sodium 376mg16%
Carbohydrates 18g6%
Fiber 2g8%
Protein 8g16%
* Percent Daily Values are based on a 2000 calorie diet.