Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Parmesan Encrusted Cod
30 min.
Time:
492
calories
Calories:
Health Score:
83 / 100
Ingredientsfor
- Ingredients
- 8 Cod (80 grams) (approximately 3 ounces) (skinless)
- salt
- peppers
- lemons
- 1 Tbsp fresh Fresh herbs (such as parsley, dill, basil, thyme and oregano) (chopped)
- 3 Tbsps freshly grated Parmesan
- 5 Tbsps breadcrumbs
- 4 Tbsps olive oil
- 2 bunches Arugula
- 1 Tbsp balsamic vinegar
Preparation
1.
Rinse the fish, pat dry, season with salt, pepper and lemon juice then place on a baking sheet lined with parchment paper.
2.
Mix together the herbs, Parmesan, breadcrumbs and 2 tablespoons olive oil. Season with finely grated lemon zest, spread over the fish fillets and bake for 10-15 minutes in a preheated oven at 220°C (fan oven 200°C) (approximately 425°F).
3.
Rinse the arugula, trim and spin dry. Toss with the olive oil and vinegar, season with salt and pepper then arrange on serving plates. Serve immediately.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 76 g | (78 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |