dish
Baked Cod with Lemon-Herb Crust and Parslied Potatoes

4
Serves
359
Calories
14
Nutrients
13
Vitamins

Ingredients

8 small red Bliss potatoes
1/4 cup dry white wine
3 tablespoons olive oil
1/2 cup plain breadcrumbs
3 tablespoons chopped, fresh parsley

Cooking Instructions

1. Preheat the oven to 350°F.

2. Place the potatoes in a large pot, cover with water and add a liberal amount of salt. Bring to a boil over high heat and cook until the potatoes are tender throughout, about 20 minutes. Drain well.

3. Meanwhile, season the cod fillets with salt and pepper and place them in a baking dish large enough to accommodate all of the fillets in a single layer. Sprinkle the cod with the lemon juice (reserving the zest for the breadcrumbs), white wine and 1 tablespoon of olive oil.

4. In a small bowl, combine the breadcrumbs, lemon zest and 2 tablespoons of parsley. Sprinkle the cod with the breadcrumb mixture and drizzle the crumbs with a tablespoon of olive oil. Place the cod in the oven and bake until the fish is just cooked through, about 12 to 15 minutes depending on the thickness of the fillets. Remove the fish from the oven and turn on the broiler.

5. To finish the potatoes, heat the remaining olive oil in a skillet over medium-high heat. Add the potatoes and sauté for 2 minutes. Add the remaining tablespoon of parsley.

6. Place the fish under the broiler to brown the breadcrumbs. Place one fillet on each plate and serve with the parslied potatoes.

Serving Size: 1 fillet

Nutrition Information

Number of Servings: 4
Calories
359
Protein
35 g
Total Carbohydrate
29 g
Dietary Fiber
4 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
3 g
Total Fat
12 g
Saturated Fat
2 g
Monounsaturated Fat
8 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
73 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
39 %
Percent Calories from Carbohydrate
32 %
Percent Calories from Fat
29 %
Vitamin A
225 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
0 mg
Vitamin B12
2 mcg
Biotin
0 mcg
Vitamin C
42 mg
Vitamin D
76 IU
Folate
34 mcg
Vitamin E
3 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
75 mg
Iron
2 mg
Phosphorus
372 mg
Potassium
1215 mg
Sodium
527 mg
Zinc
1 mg