Parmesan Cod
User Reviews
5
2 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
10 mins
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Total Time
15 mins
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Servings
2 people
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Calories
257 kcal
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Course
Main Course
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Cuisine
American
Parmesan Cod
Report
This easy Parmesan cod is topped with a mayo and cheese mixture, and then cooked under high heat until tender. Serve it with a healthy lemon and caper yogurt sauce.
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Ingredients
Parmesan Halibut:
- 8 ounces cod 2 fillets
- salt pinch
- 1 tablespoon olive oil or avocado oil
- 2 tablespoons mayonnaise
- 2 tablespoons Parmesan Cheese freshly grated, plus more if desired
- 1 teaspoon Worcestershire sauce
- ½ teaspoon garlic powder
- ¼ teaspoon red pepper flakes optional
Lemon Yogurt Sauce:
- ½ cup yogurt plain, Greek
- 1 tablespoon Dijon mustard regular or whole-grain
- 1 tablespoon capers
- ½ lemon juiced
Instructions
- Move an oven rack to about 4" away from the broiler. Preheat broiler to high.Brush an oven-safe pan or casserole dish with oil. Sprinkle cod with salt and place it in the oiled pan. Set aside.
- In a small bowl, mix together the mayo, Parmesan, Worcestershire, garlic powder and red pepper flakes (if using). Generously top the cod fillets with the mayo and cheese mixture, smoothing the mixture out with the back of a spoon.If desired, top the fish with a little more Parmesan.
- Slide the pan into the oven.Cook cod for 8 minutes per 1" thickness, or until the fish is opaque and beginning to flake apart, and the top is golden brown.Do not flip the fish halfway through cooking.
- While the cod cooks, add the yogurt, mustard, capers, and lemon juice to a small bowl and whisk to blend. The sauce flavor and thickness will vary depending on the yogurt and mustard used. Taste the sauce. Add more mustard if desired, or more yogurt if the sauce seems too spicy. If the sauce is too thick, add a little juice from the caper jar.When the cod is done cooking, remove it from the oven and move the fish to plates. Serve immediately along with sauce.
Nutrition Information
Show Details
Calories
257kcal
(13%)
Carbohydrates
8g
(3%)
Protein
28g
(56%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
6g
(30%)
Trans Fat
1g
(50%)
Cholesterol
57mg
(19%)
Sodium
494mg
(21%)
Potassium
635mg
(14%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
189IU
(4%)
Vitamin C
16mg
(18%)
Calcium
151mg
(15%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 257 kcal
% Daily Value*
| Calories | 257kcal | 13% |
| Carbohydrates | 8g | 3% |
| Protein | 28g | 56% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 1g | 50% |
| Cholesterol | 57mg | 19% |
| Sodium | 494mg | 21% |
| Potassium | 635mg | 14% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 189IU | 4% |
| Vitamin C | 16mg | 18% |
| Calcium | 151mg | 15% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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