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