Herb-Crusted Lemon Zest Cod
This Herb-Crusted Lemon Zest Cod is a delightful and healthy dish that showcases the fresh, flaky texture of cod, complemented by a vibrant blend of herbs and a zesty crunch. Originating from the coastal waters of Rhode Island, this recipe features a luscious crust infused with fragrant parsley, aromatic garlic, and a hint of lemon zest. It’s a perfect weeknight meal that’s not only easy to prepare but also packed with protein and flavor. Serve it with your favorite seasonal vegetables or a side salad for a complete, nutritious meal that your family will love.
N/A
Servings
160
Calories
7
Ingredients
Ingredients
Italian style breadcrumbs
1 1/2 cups (plain or seasoned)
fresh flat-leaf parsley
1/2 cup (finely chopped, or mix with other fresh herbs)
garlic
2-3 cloves (minced)
lemon
1 (zested)
salt
to taste (for seasoning)
cod fish fillets
2 lbs (cut into 4 equal servings)
olive oil
as needed (for brushing and drizzling)
Instructions
1
Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).
2
In a shallow dish, place the Italian breadcrumbs. Set aside.
3
On a cutting board, combine the chopped parsley, minced garlic, lemon zest, and a pinch of salt.
4
Utilize a knife to finely chop the herb mixture until well combined; then mix this with the breadcrumbs to create a flavorful crust.
5
Lightly brush the top of each cod fillet with olive oil, ensuring they are evenly coated.
6
Generously dip each fillet into the breadcrumb herb mixture, pressing gently to ensure the mixture adheres well to the surface.
7
Prepare a baking pan by brushing a small amount of olive oil on the bottom to prevent sticking.
8
Place the breaded cod fillets in the pan, crust side up. Make sure they are spaced evenly.
9
Roast the fillets in the preheated oven for approximately 12 to 15 minutes, or until the fish is firm to the touch and flakes easily with a fork. Cooking time may vary based on the thickness of the fillets.
10
Once done, remove from the oven and allow to rest for a couple of minutes before serving.
Nutrition Information
5g
Fat
17.5g
Carbs
30g
Protein
1g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Herb-Crusted Lemon Zest Cod?
It is a healthy seafood dish featuring flaky cod fillets topped with a vibrant crust of Italian breadcrumbs, fresh parsley, garlic, and lemon zest.
Where does this recipe originate?
This recipe originates from the coastal waters of Rhode Island.
What is the recommended oven temperature?
The oven should be preheated to 400 degrees Fahrenheit or 200 degrees Celsius.
How many calories are in a serving?
There are 160 calories in a serving of this Herb-Crusted Lemon Zest Cod.
What is the protein content of this dish?
This recipe is high in protein, providing 30 grams per serving.
What kind of breadcrumbs should I use?
The recipe calls for 1.5 cups of Italian style breadcrumbs, which can be either plain or seasoned.
What herbs are included in the crust?
Fresh flat-leaf parsley is used, though it can be mixed with other fresh herbs if desired.
How many garlic cloves are needed?
You will need 2 to 3 minced garlic cloves.
How do I prepare the lemon?
One lemon should be zested to be incorporated into the herb-breadcrumb mixture.
What is the total fat content?
Each serving contains 5 grams of fat.
How many carbohydrates are in this recipe?
This dish contains 17.5 grams of carbohydrates.
How much fiber does it provide?
There is 1 gram of fiber per serving.
How many ingredients are required for this recipe?
There are 7 main ingredients required: breadcrumbs, parsley, garlic, lemon, salt, cod fillets, and olive oil.
How long does the fish need to roast?
The cod should roast for approximately 12 to 15 minutes.
How can I tell when the cod is finished cooking?
The fish is done when it is firm to the touch and flakes easily with a fork.
What should I do before breading the fish?
Lightly brush the top of each cod fillet with olive oil to help the breadcrumb mixture adhere.
How do I make the herb-crust mixture?
Finely chop the parsley, garlic, and lemon zest together with a pinch of salt, then mix it with the breadcrumbs.
How do I prevent the fish from sticking to the pan?
Brush a small amount of olive oil on the bottom of the baking pan before placing the fillets inside.
How should the cod be portioned?
The 2 lbs of cod fish fillets should be cut into 4 equal servings.
Should the fish rest after cooking?
Yes, allow the fish to rest for a couple of minutes after removing it from the oven before serving.
Is this recipe suitable for a busy weeknight?
Yes, it is tagged as a weeknight meal and an easy recipe due to its simple preparation and short cooking time.
What side dishes pair well with this cod?
It is recommended to serve this dish with seasonal vegetables or a side salad.
What is the texture of the fish?
The recipe describes the cod as having a fresh, flaky texture complemented by a crunchy crust.
Can I use different types of breadcrumbs?
While Italian style is specified, the recipe notes you can use plain or seasoned varieties.
Is there any sugar in this recipe?
No, the recipe data indicates there is no sugar in this dish.
How much cod is needed for 4 people?
The recipe uses 2 lbs of cod fish fillets to make 4 servings.
What is the purpose of the olive oil in the crusting process?
Olive oil is used to coat the fillets so the breadcrumb mixture sticks well to the surface.
Are there any specific dietary tags for this recipe?
Yes, it is tagged as healthy, high protein, and seafood.
Can I use other fresh herbs?
Yes, you can mix the parsley with other fresh herbs according to your preference.
What is the salt requirement?
Salt is used 'to taste' to season the herb and breadcrumb mixture.