Lemon Crusted Cod

Total Time: 20 minutes
Serves: 4

Ingredients

• 4 cod fillets, 4-5 oz each 
• 1/2 cup whole wheat breadcrumbs or panko
• 1 tbsp lemon zest 
• 2 tbsp fresh lemon juice
• 1 tbsp Dijon mustard
• 2 tbsp olive oil 
• 1 garlic clove
• 2 tbsp fresh parsley, chopped
• Salt and pepper, to taste
• Lemon wedges, for serving

Instructions

1. Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper
2. Pat the cod dry with a paper towel and season with salt and pepper
3. In a bowl, mix breadcrumbs, lemon zest, parsley, garlic, a pinch of salt, and 1 tbsp olive oil. 
4. In a separate bowl, whisk together lemon juice, Dijon mustard, and 1 tbsp olive oil.
5. Brush the cod with the lemon-mustard mixture, then press it into the breadcrumb mixture to coat the top side. 
6. Place on a baking sheet with the crust side up, and bake for 12-15 minutes, or until the cod is opaque and flakes easily.

Tips:

Serve with a starch such as brown rice, whole wheat pasta or potatoes and add a vegetable for a balanced meal.

Why We Love This Recipe:

1. Lean Protein:

Cod is a great source of lean protein, which helps to build and repair muscle. It also helps keep you full and satisfied, supporting a healthy metabolism.

2. Vitamins and Minerals:

This recipe is a good source of vitamin B12, iodine and selenium from the cod, which supports energy production, thyroid health and brain function. The fresh lemon also provides vitamin C, which supports the immune system.