Herb-Crusted Cod

Herb-Crusted Cod is a delightful and nutritious dish that features tender cod fillets encrusted with a vibrant mix of fresh herbs and breadcrumbs. This kosher seafood dish is perfect for a light yet satisfying meal, bursting with flavor and health benefits.

Ingredients

• Cod fillets - 2 pieces (150g each)
• Fresh parsley - 2 tablespoons, chopped
• Fresh dill - 1 tablespoon, chopped
• Fresh chives - 1 tablespoon, chopped
• Garlic - 2 cloves, minced
• Olive oil - 3 tablespoons
• Breadcrumbs - 1/2 cup
• Lemon zest - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Preheat your oven to 200°C (400°F).
2. In a bowl, mix the chopped parsley, dill, chives, minced garlic, breadcrumbs, lemon zest, salt, and black pepper.
3. Drizzle in 2 tablespoons of olive oil and stir until the mixture is well combined and crumbly.
4. Place the cod fillets on a baking sheet lined with parchment paper.
5. Brush the top of each cod fillet with the remaining tablespoon of olive oil.
6. Press the herb-breadcrumb mixture onto the top of each fillet evenly.
7. Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and the crust is golden brown.
8. Serve immediately with a wedge of lemon and your choice of side.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 22 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.15 L

Health Benefits

• Rich in omega-3 fatty acids, supporting heart health.
• High in protein, aiding in muscle maintenance and growth.

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