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Zesty Crunch Garlic Lemon Cod

Crispy Zesty Crunch Garlic Lemon Cod for Healthy Dinners

Enjoy a delicious and healthy Zesty Crunch Garlic Lemon Cod, featuring a crispy quinoa crust and rich flavors of garlic and lemon.
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Prep Time 20 minutes
Cook Time 20 minutes
Marinating Time 20 minutes
Total Time 1 hour
Servings: 4 fillets
Course: Dinner
Cuisine: Healthy
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 4 fillets Cod Use fresh, sustainable cod
  • 2 tablespoons Olive Oil Or substitute with avocado oil
  • 3 cloves Garlic Minced
  • 1 whole Lemon Zest and juice
For the Crust
  • 1 cup Quinoa Cooked
  • 1/2 cup Panko Breadcrumbs Gluten-free if necessary
Seasoning
  • to taste Salt
  • to taste Pepper
  • Fresh Parsley For garnish

Equipment

  • Oven
  • Baking Dish
  • Parchment paper
  • Medium Bowl
  • Mixing Spoon

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and line a baking dish with parchment paper.
  2. In a medium bowl, combine olive oil, minced garlic, lemon zest, lemon juice, salt, and pepper. Whisk until well blended.
  3. Coat the cod fillets in the marinade and let them rest for 15-20 minutes.
  4. Mix cooked quinoa with panko breadcrumbs, smoked paprika, garlic powder, melted butter or olive oil, and a pinch of salt.
  5. Place the marinated cod fillets on the baking dish and press the quinoa mixture onto the surface of each fillet.
  6. Bake for 15-20 minutes until the fish flakes easily and the crust is golden brown.
  7. Let cool for a few minutes and garnish with fresh parsley before serving.

Nutrition

Serving: 4filletsCalories: 350kcalCarbohydrates: 30gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 300mgPotassium: 700mgFiber: 4gSugar: 1gVitamin A: 500IUVitamin C: 20mgCalcium: 40mgIron: 1mg

Notes

Ensure the cod is patted dry before marinating for better flavor absorption. Press the crust mixture firmly onto the cod to avoid falling off while baking.

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