Oven-Roasted Cod Crusted with Herbs

Dairy Free
Health score
47%
Oven-Roasted Cod Crusted with Herbs
25 min.
4
427kcal

Suggestions

Ingredients

  • 1.5 cups bread crumbs plain
  • servings coarse salt 
  • 24 ounce filets 
  • handful flat-leaf parsley fresh
  • large cloves garlic 
  •  lemon zest 
  • servings olive oil extra-virgin

Equipment

  • oven
  • baking pan
  • cutting board

Directions

  1. Watch how to make this recipe.
  2. Preheat oven to 400 degrees F.
  3. Place bread crumbs in a shallow dish. Pile parsley, garlic, lemon zest, and a little coarse salt on the cutting board. Finely chop the lemon-garlic mixture, then combine with plain bread crumbs.
  4. Brush the top of each fillet with olive oil and dip in to the bread crumb herb mixture.
  5. Brush a little bit of olive oil in the bottom of a baking pan then place fillet in the pan, crust side up. Roast fillets in oven until firm to the touch, about 12 to 15 minutes.

Nutrition Facts

Calories427kcal
Protein34.23%
Fat37.18%
Carbs28.59%

Properties

Glycemic Index
15.5
Glycemic Load
0.15
Inflammation Score
-5
Nutrition Score
20.53000002322%

Flavonoids

Apigenin
2.17mg
Luteolin
0.03mg
Kaempferol
0.02mg
Myricetin
0.17mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:426.51kcal
21.33%
Fat:17.31g
26.62%
Saturated Fat:2.65g
16.53%
Carbohydrates:29.95g
9.98%
Net Carbohydrates:27.91g
10.15%
Sugar:2.6g
2.89%
Cholesterol:73.14mg
24.38%
Sodium:583.29mg
25.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.85g
71.7%
Selenium:66.73µg
95.33%
Phosphorus:415.18mg
41.52%
Vitamin B1:0.53mg
35.04%
Vitamin B3:6.23mg
31.13%
Vitamin B12:1.69µg
28.16%
Vitamin K:27.7µg
26.38%
Vitamin B6:0.49mg
24.39%
Potassium:796.02mg
22.74%
Manganese:0.42mg
21.24%
Vitamin E:3.15mg
21%
Magnesium:72.95mg
18.24%
Vitamin B2:0.28mg
16.33%
Iron:2.78mg
15.46%
Folate:57µg
14.25%
Calcium:107.7mg
10.77%
Vitamin D:1.53µg
10.21%
Zinc:1.38mg
9.23%
Fiber:2.05g
8.18%
Copper:0.16mg
7.92%
Vitamin C:5.43mg
6.59%
Vitamin B5:0.5mg
5.02%
Vitamin A:153.16IU
3.06%