Saturday, January 26, 2013

Almond Sunflower Crusted Cod

Holy yummy dinner! I had a few extra calories to eat yesterday because of an amazing TurboFire workout, so instead of just baking my dinner in the oven, I decided to spice it up a bit. I didn't start with a recipe, just my on-hand ingredients!

When I normally bake fish in the oven, I wash it, clean it, pat it dry. Then I throw it in a glass baking dish with some all natural OJ and stick it in the oven at 400 degrees for about 15 minutes.

Here's what I came up with for tonight's dinner! The nutrient breakdown is JUST for the fish portion of the picture above. It doesn't include the quinoa or veggies.

(makes 2, 4 oz servings)

  • 2, 4 oz filets of fresh, wild caught Cod
  • 2 Tbsp whole wheat bread crumbs
  • 2 Tbsp slivered almonds
  • 1 Tbsp raw sunflower seeds
  • 1/2 cup lemon juice

  • Directions:
    1. Preheat the oven to 400 degrees.
    2. Rinse and dry the cod. Trim off anything that needs to go. I'm REALLY picky about trimming my chicken and fish.
    3. In a blender (I use my magic bullet), combine the bread crumbs, almonds, and sunflower seeds.
    4. Blend until everything is the same consistency.
    5. Put the bread crumb mixture into a shallow bowl.
    6. Lay each cod filet in the bowl, coating all sides with the mixture. There should be JUST enough mixture to cover both filets.
    7. Place cod filets into a glass baking dish, I used a 9 x 9 Pyrex dish.
    8. Add the lemon juice to the baking dish.
    9. Bake the fish in the oven for 10 - 15 minutes, or until the fish is flakey and cooked the entire way through.
    10. Serve with your favorite veggies and/or pasta. I used peas and carrots and a serving of quinoa.

    Serving details:
    (1 filet of fish)

    Calories = 200
    Carbs = 14
    Fat = 7
    Protein = 24
    Sugar = 2
    Calcium = 3


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