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Zesty Crunch Garlic Lemon Cod

Zesty Crunch Garlic Lemon Cod: A Flavorful Healthy Delight

Zesty Crunch Garlic Lemon Cod is a healthy, flavorful dish featuring a crispy quinoa crust and tender cod fillets.
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Prep Time 20 minutes
Cook Time 20 minutes
Marinating Time 20 minutes
Total Time 1 hour
Servings: 4 fillets
Course: Lunch
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Cod ensure they are fresh
  • 2 tablespoons Olive Oil or avocado oil
  • 3 cloves Garlic minced
  • 1 tablespoon Lemon Zest from fresh lemons
  • 2 tablespoons Lemon Juice preferably fresh
For the Crunchy Coating
  • 1 cup Quinoa cooked; brown rice is a substitute
  • 1 cup Panko Breadcrumbs or regular breadcrumbs
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Smoked Paprika or cayenne for spice
  • 1 teaspoon Salt adjust to taste
  • 2 tablespoons Butter melted; or olive oil

Equipment

  • Oven
  • Baking Sheet
  • Medium bowl
  • Parchment Paper

Method
 

Preparation Steps
  1. Preheat your oven to 400°F (200°C) and prepare a baking sheet with parchment paper.
  2. In a medium bowl, whisk together olive oil, minced garlic, lemon zest, fresh lemon juice, salt, and pepper.
  3. Coat the cod fillets thoroughly in the marinade and let them marinate for about 15-20 minutes.
  4. Combine cooked quinoa, panko breadcrumbs, smoked paprika, garlic powder, and melted butter in a separate bowl.
  5. Press each cod fillet firmly into the quinoa mixture to ensure thorough coating.
  6. Arrange the coated cod fillets on the baking sheet and bake for 15-20 minutes until the crust is golden brown.
  7. Allow the cod to cool briefly before serving, garnished with chopped parsley and lemon wedges.

Nutrition

Serving: 1filletCalories: 250kcalCarbohydrates: 30gProtein: 25gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 60mgSodium: 300mgPotassium: 600mgFiber: 5gSugar: 1gVitamin A: 5IUVitamin C: 10mgCalcium: 2mgIron: 10mg

Notes

Pat the cod dry before coating for better adherence of the crust. Broil for 2-3 extra minutes for added crunch.

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