baked cod recipe with bread crumbs
A unique recipe for baked cod with a flavorful herb crust:
Ingredients:
2. 1/2 cup panko breadcrumbs
3. 1/4 cup chopped fresh parsley
4. 2 tbsp chopped fresh chives
5. 1 tbsp chopped fresh thyme
6. 1/4 cup grated Parmesan cheese
7. 1 tbsp Dijon mustard
8. 1 tbsp olive oil
9. Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Grease a baking dish with cooking spray or oil.
3. Season the cod fillets with salt and pepper, then place them in the prepared baking dish.
4. In a small mixing bowl, combine the panko breadcrumbs, chopped parsley, chives, thyme, grated Parmesan cheese, Dijon mustard, olive oil, and a pinch of salt and pepper.
5. Mix everything together until it forms a crumbly mixture.
6. Press the breadcrumb mixture onto the top of each cod fillet, covering them completely.
7. Bake in the preheated oven for 15-20 minutes, or until the crust is golden brown and the fish flakes easily with a fork.
8. Serve the baked cod hot, garnished with additional chopped herbs if desired.
Serving:
This baked cod recipe serves four people.
Temperature and Time:
Bake at 375°F (190°C) for 15-20 minutes, or until the crust is golden brown and the fish flakes easily with a fork.
Nutrition Information (per serving):
1. Calories: 347
2. Total Fat: 12g
3. Saturated Fat: 3g
4. Cholesterol: 87mg
5. Sodium: 547mg
6. Total Carbohydrates: 10g
7. Dietary Fiber: 1g
8. Sugars: 1g
9. Protein: 46g
This recipe is a good source of protein, with each serving providing 46g of protein, which is about 92% of the daily value for adults. It also contains a moderate amount of fat, with 12g per serving, and is relatively low in carbohydrates, with 10g per serving.
The recipe uses panko breadcrumbs, which are a type of Japanese breadcrumb that are coarser and larger than traditional breadcrumbs. They add a crispy texture to the dish, but also contribute to the total calorie count.
In terms of other nutrients, the recipe is a good source of vitamin B12, vitamin D, and selenium, which are all important for overall health.
If you're looking to make this recipe a bit healthier, you could consider using less olive oil or swapping out some of the breadcrumbs for crushed nuts or seeds to add some healthy fats and fiber. Additionally, serving the baked cod with a side of vegetables can add some extra nutrients and fiber to your meal.
