Roasted Citrus Cod

Panko Crusted Cod Filet

​Want fish in a flash for your Mother's Day menu? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest. Combine this with a nice salad and some some sautéed vegetables or oven baked brussels sprouts and you have a healthy meal that will please your taste buds, and your mom, while taking you one step closer to achieving your fitness goals.

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All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating during meal heavy holidays and brunches – which is why it’s so important to enjoy light, protein-filled meals like this one. 

Servings: 6 
Here’s what you need...

• 1 cup panko breadcrumbs
• 2 tablespoons unsalted butter (melted)
• ¼ cup chopped parsley
• 1 teaspoon grated orange zest
• 1 teaspoon grated lemon zest
• 1 teaspoon grated lime zest
• 6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)
• ½ teaspoon salt
• ½ teaspoon pepper

1. Preaheat oven to 450 degrees. Line a baking sheet with parchment paper.
2. Combine panko, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the panko mixture, pressing it onto the fillets.
3. Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.

Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein. 

I hope that you get a chance to give this recipe a try. Remember, in your kitchen you can create anything you would like. Use this recipe as a template and if you want, add flavors you like or subtract things you dislike. If you like a recipe, play around with the ingredients and amounts and make it yours! I’m only a call or email away to assist you in all things fitness.

Dedicated To Making Healthy Your Habit!
Mychael