|
Cod With Tarragon-Lemon Bread Crumbs
|
|
|
|
|
|
 |
 A splash of lemon, a dash of bread crumbs, a sprinkle of fresh herbs--and in no time you have a terrific seafood dish. Cod provides heart-healthy omega-3s. From Weight Watchers' All-Time Favorites, this dish is one of the book's more than 200 healthy recipes for weeknights, weekends and whenever.
4 quarter-pound cod fillets
4 teaspoons canola oil
¼ cup fresh lemon juice
2 tablespoons plain dried bread crumbs
2 tablespoons drained capers
1 tablespoon grated lemon zest
¼ teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons chopped fresh tarragon
1. Preheat the oven to 350 degrees F. Spray a 9 x 13-inch baking dish with nonstick spray.
2. Place cod fillets in the baking dish; brush fish with oil, then drizzle with lemon juice. Combine bread crumbs, capers, lemon zest, salt and pepper in a small bowl; sprinkle evenly over the fish. Bake just until fish is opaque in the center, 15 to 20 minutes. Spoon any pan juices over the fillets and sprinkle with the tarragon.
Calories
| 168
| Total Fat
| 6 g | Saturated Fat
| 1 g | Cholesterol
| 60 mg
| | Sodium | 388 mg
| Carbohydrates
| 5 g | | Fiber | 1 g
| Protein
| 22 g
| Calcium
| 40 mg
|
From Weight Watchers All-Time Favorites (Wiley).
|
|
|
|
|
|