Parmesan-Crusted Cod with Tartar Sauce
Braised Green Beans & Summer Vegetables
Ingredients
- ½ cup panko breadcrumbs
- ⅓ cup grated Parmesan cheese
- ¼ cup all-purpose flour
- 1 large egg, lightly beaten
- 1¼ lb cod, cut into 4 portions
- ½ tsp ground pepper, divided
- ¼ tsp salt
- Olive oil or avocado oil cooking spray
- ¼ cup nonfat plain Greek yogurt
- ¼ cup mayonnaise
- 2 Tbsp finely chopped cornichons or dill pickles
- 1 Tbsp minced shallot
- Lemon wedges for serving
- Chopped fresh parsley for garnish
Instructions
- Place a wire rack on a rimmed baking sheet in the oven; preheat to 450°F. .
- Combine panko and Parmesan in a shallow dish. Place flour and egg in 2 separate shallow dishes. Sprinkle cod with ¼ tsp each pepper and salt. Dredge the cod in flour, shaking off excess, then dip in egg, letting excess drip off, then coat with the panko mixture. Generously coat the top of each portion with cooking spray. .
- Remove the pan from the oven. Place the cod, sprayed-side down, on the rack. Coat the second side generously with cooking spray. Bake the fish until golden brown, 10 to 14 minutes. .
- Meanwhile, combine yogurt, mayonnaise, cornichons (or pickles), shallot and the remaining ¼ tsp pepper in a small bowl. .
- Serve the cod with the tartar sauce and lemon wedges, garnished with parsley, if desired.
Side Dish Ingredients
- 1 Tbsp extra-virgin olive oil
- 1 small onion, halved and sliced
- 1 Tbsp finely chopped fresh oregano or 1 tsp dried
- ½ cup white wine or reduced-sodium chicken broth
- 1 lb green beans, trimmed
- 1 medium summer squash or zucchini, halved and cut into 1-inch pieces
- 1 cup halved cherry tomatoes or grape tomatoes
- ¼ tsp salt
- ¼ tsp freshly ground pepper
- ¼ cup finely shredded Parmesan cheese
Side Dish Instructions
- Heat oil in a large skillet over medium heat. Add onion and oregano and cook, stirring, until softened and beginning to brown, about 2 minutes. Add wine (or broth) and bring to a boil.
- Add green beans, reduce heat to a simmer, cover and cook for 10 minutes, stirring once or twice. Add summer squash (or zucchini) and tomatoes and continue cooking until the vegetables are tender, 8 to 10 minutes more. Season with salt and pepper. Serve sprinkled with Parmesan.
Nutritional Information
| Main | Side | Total | |
| Servings | 4 | 6 | |
| Calories |
253
|
92
|
345
|
| Fat (g) | 9 | 4 | 13 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 25 | 3 | 28 |
| Carb (g) | 16 | 10 | 26 |
| Fiber (g) | 1 | 3 | 4 |
| Sodium (mg) | 488 | 158 | 646 |
EatingWell Meal Plan
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