11 Dec Roasted Citrus Cod
Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest. Healthy recipes like this will please your taste buds while taking you one step closer to achieving your fitness goals.
All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.
Here’s what you need…
1 cup panko breadcrumbs
2 tablespoons unsalted butter (melted)
¼ cup chopped parsley
1 teaspoon grated orange zest
1 teaspoon grated lemon zest
1 teaspoon grated lime zest
6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)
½ teaspoon salt
½ teaspoon pepper
Preaheat oven to 450 degrees. Line a baking sheet with parchment paper.
Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets.
Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.
Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein.