Crispy Baked Cod

Diabetes Appropriate
Wheat-Free / Gluten-Free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
30 minutes

Ingredients

  • 1/4 cup gluten-free breadcrumbs*
  • 2 garlic cloves, minced
  • 1/4 cup finely chopped black olives
  • 1 tsp. paprika
  • 1 tbsp. finely chopped fresh parsley
  • 2 tsp. finely chopped fresh oregano
  • 1/2 tsp. pepper
  • 1 lemon, zested and juiced
  • 4 (4-oz.) cod fillets
  • 1 tbsp. gluten-free Dijon mustard*
  • 1 tbsp. light mayonnaise

Directions

Prep Time
15 minutes
Cook Time
15 minutes
Ready in
30 minutes
  1. Preheat oven to 425°F. Line a baking sheet with foil; lightly coat foil with gluten-free nonstick cooking spray.* In a small dry skillet cook breadcrumbs over medium heat until just toasted.
  2. In a small bowl combine breadcrumbs, garlic, olives, paprika, parsley, oregano, pepper, and half the lemon zest. Set aside.
  3. Place fillets on baking sheet and drizzle with lemon juice. In a small bowl combine mustard and mayonnaise; brush on fillets. Lightly coat the top of each fillet with breadcrumb mixture.
  4. Place baking sheet in oven. Bake 12 to 15 minutes or until fish flakes easily with a fork. Sprinkle with remaining lemon zest, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 177, Calories Fat 29, Total Fat 3g, Saturated Fat 0g, Cholesterol 63mg, Sodium 275mg, Carbohydrate 8g, Protein 26g
Serving Size1
Calories177
Calories Fat29
Calories (fat) extra16
Total Fat3g
Total Fat (extra)5
Saturated Fat0g
Saturated Fat (extra)2
Cholesterol63mg
Cholesterol (extra)21
Sodium275mg
Sodium (extra)11
Potassium296mg
Carbohydrate8g
Carbohydrate (extra)3
Fiber0g
Fiber (extra)2
Sugars0g
Protein26g
Omega30g
Vitamin A135IU
Vitamin A (extra)3
Vitamin C7mg
Vitamin C (extra)13
Iron0mg
Iron (extra)4