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Crispy Mediterranean Cod Filets (No Cod) with Zucchini Rounds Recipe

Looking for an easy Crispy Mediterranean Cod filets (no cod) with Zucchini rounds recipe? Learn how to make Crispy Mediterranean Cod filets (no cod) with Zucchini rounds using healthy ingredients.


Submitted by timita

Makes 3 servings



Taking out the cod so it'll count to my "servings of fish" goal, but the recipe calls for 3 fillets of cod (125 g each).

Recipe Ingredients for Crispy Mediterranean Cod filets (no cod) with Zucchini rounds

1 large zucchini, sliced in 1/3 inch rounds
2 tbsp olive oil
15 grams parmesan cheese
1/3 cup bread crumbs
1 clove garlic
20 g Sun-Dried Tomato
1/4 tsp sea salt
1/4 tsp oregano

Recipe Directions for Crispy Mediterranean Cod filets (no cod) with Zucchini rounds

  1. Drain and pat the codfish dry, pre-heat oven to about 350

  2. In a food processor, blend the cheese, bread crumbs, garlic, sundried tomato, salt and oregano together until crumbly and fairly uniform size.

  3. Lightly oil a cookie sheet and lay out the zucchini on the cookie sheet.

  4. Dredge the cod filets in the breadcrumb mixture and then put them on the cookie sheet skin side down.

  5. Heap the rest of the breadcrumb mixture on top of the cod and zucchini, sprinkle with olive oil and cook in the oven about 25-30 minutes, until fish flakes with a fork.

Categories

Fish, Main Dish, Mediterranean, Bake

Nutrition Facts
Serving Size 141.9g
Amount Per Serving
Calories
177
Calories from Fat
109
% Daily Value*
Total Fat
12.1g
19%
Saturated Fat
2.7g
14%
Trans Fat
0.0g
Cholesterol
8mg
3%
Sodium
379mg
16%
Potassium
318mg
9%
Total Carbohydrates
13.3g
4%
Dietary Fiber
1.8g
7%
Sugars
2.9g
Protein
5.1g
Vitamin A 5% Vitamin C 31%
Calcium 10% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in cholesterol
  • High in vitamin C
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