Crunchy-Topped Cod

Seafood
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Ingredients

  • 4 (4 ounce) cod fish fillets, about,skinned ⓘ
  • 2 tomatoes, sliced ⓘ
  • 1 cup fresh whole wheat bread crumbs ⓘ
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon sunflower oil ⓘ
  • 1/2 lemon, zest and juice of,finely grated ⓘ
  • salt and pepper ⓘ

Instructions

  1. Preheat oven to 400.
  2. Arrange the cod fillets in a wide ovenproof dish.
  3. Arrange the tomato slices on top.
  4. Mix the bread crumbs, fresh parsley, oil, lemon zest and juice.
  5. Season to taste.
  6. Spoon the crumb mixture evenly over the fish, then bake for 15-20 minutes.
  7. Serve.

Nutrition & Diet Analysis (per serving)

345 kcal 17% DV
Protein Fat Carbs

Macronutrients

Protein 14.1g 28% DV
Total Fat 26.7g 34% DV
Carbs 18.1g 7% DV
Fiber 8.4g 30% DV
Sugar 0.8g 2% DV

Electrolytes

Sodium 9822.8mg 100% DV
Potassium 1867mg 40% DV
Cholesterol 13.8mg 5% DV

Vitamins & Minerals

Vitamin A 23mcg 3% DV
Vitamin C 45.1mg 50% DV
Vitamin D 0.3mcg 2% DV
Calcium 72.5mg 6% DV
Iron 15.8mg 88% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

cod fish sunflower oil tomato parsley lemon salt

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