Wednesday, March 21, 2012

Recipe: Parmesan and Parsley Crusted Cod

At the request of one of my readers, Louise, I am posting this recipe for the parmesan and parsley crusted cod that I referenced in my Seasonal Foods of March post. I often pair fish dishes with rice and a side salad because it is so much lighter than chicken or beef, but that’s a personal choice.

I buy individually packaged frozen fish from Ocean Market, so for this, and other fish recipes, I’ll be referencing a single serving, but feel free to double at your discretion.

Also, I’ve used both dry and fresh parsley when making this dish. I think fresh parsley tastes better, but if you can’t get it, it’s really not a problem – using dry parsley tastes good as well. Just remember:



1 tsp. dry Parsley = 1 TBS Fresh Chopped Parsley = 2 sprigs of Parsley

Happy Cooking, Fellow Foodies!

Ingredients:
  • 4 oz. portion of cod
  • ½ TBS Light Miracle Whip
  • 1 ½ TBS grated Parmesan cheese
  • 1 TBS Fresh Chopped Parsley
To Make:
  • Preheat the oven to 475 degrees
  • Lightly spray a baking pan with non-stick spray
  • Combine 1 TBS Parmesan cheese, parsley, and Miracle Whip and spread over the top of the cod filet
  • Place cod on baking pan and sprinkle the remaining ½ TBS Parmesan on top of Parmesan/parsley paste
  • Bake 6-8 minutes, or until the fish flakes easily with a fork
Per Serving: 123 Calories, 1 grams carbs, 6 grams fat, 17 grams protein

This Parmesan crust works very nicely on most white fish because of their mild flavor. Try it on flounder, tilapia, or haddock! 

3 comments:

  1. Hi Stephanie,

    I can't wait to make this dish. Will let you know how it comes out. Keep up your great blog.

    Cheers,
    Louise

    ReplyDelete
    Replies
    1. Thank you so much, Louise! Please let me know what other recipes you'd like me to post.

      Delete