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Almond Crusted Cod

17 min
5 min prep
12 min cook

Serves 4

Ingredients

  • 1 Non-stick cooking spray
  • 1/4 cup Whole wheat bread crumbs
  • 2 tbsp Slivered almonds
  • 1/4 tsp Kosher salt
  • 1/2 tsp Ground black pepper
  • 1 tbsp Extra virgin olive oil
  • 4 oz Cod, fresh or thawed
  • 2 tbsp Non-fat plain Greek yogurt
  • 1 Lemon, quartered

Instructions

  1. Preheat oven to 400°F. Line a baking sheet with foil and spray with non-stick cooking spray. Set aside.
  2. In a small bowl combine bread crumbs, slivered almonds, salt, pepper, and olive oil until well-mixed.
  3. Pat fish filets dry with paper towels and arrange on prepared baking sheet.
  4. Brush top and sides of each filet with 1/2 Tablespoon Greek yogurt and press a generous amount of bread crumb mixture into the fish.
  5. Bake 10-12 minutes until fish is cooked through. Turn on broiler and broil fish 1 minute or until topping is golden brown. Serve with lemon.

Nutrition

9gCarbs
6gFat
21gProtein

Nutrition Facts

4 servings

  • Amount Per Serving
    Calories170
  • % Daily Value*
  • Total Fat
    • 6g
    • 9%
  • Saturated Fat
    • 1g
    • 5%
  • Trans Fat
    • 0g
  • Cholesterol
    • 45mg
    • 15%
  • Sodium
    • 200mg
    • 8%
  • Total Carbohydrate
    • 9g
    • 3%
  • Dietary Fiber
    • 2g
  • Sugars
    • 1g
  • Protein
    • 21g
  • Vitamin C
    • 10%
  • Calcium
    • 4%
  • Iron
    • 6%
  • Vitamin A
    • 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Disclaimer

This information is provided for educational purposes only, and the values are estimates.

We make no representations or warranties regarding dietary or lifestyle attributes, allergen contamination, nutrition information, ingredient information, claims, or the products purchased for the recipes.

Products in your order may be substituted. Adding optional ingredients, substituting products, or manufacturer product formulation changes could alter the nutritional or ingredient content of this recipe. Check each product’s label for nutrition and ingredient information, and contact the manufacturer with product related questions.

Consult a healthcare provider for nutritional guidance specific to your needs.

Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.