Elite Physiques
Elite Physiques
  • Home
  • Get Fit
    • Personal Training
    • Online Training
  • Resources
    • DIY Workouts
    • Recipes
    • Learn
  • About Us
    • Coaches
    • Testimonials
    • Press
  • Contact
  • Home
  • Get Fit
    • Personal Training
    • Online Training
  • Resources
    • DIY Workouts
    • Recipes
    • Learn
  • About Us
    • Coaches
    • Testimonials
    • Press
  • Contact

Let food be thy medicine, and medicine thy Food.
~Hippocrates

Roasted Citrus Cod

5/6/2016

0 Comments

 
Panko crusted cod filets and sauteed vegetables are the perfect healthy meal for mother's day.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.

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
0 Comments



Leave a Reply.

    Archives

    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    February 2018
    January 2018
    November 2017
    October 2017
    January 2017
    December 2016
    November 2016
    October 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016

    Categories

    All
    Breakfast
    Chicken
    Dessert
    Eggs
    Entrees
    Fish
    Fruit
    Grain Free
    Lunch
    Picstruction
    Quick Meals
    Recipes
    Salad
    Sides
    Snacks
    Soup
    Veggies
    Video

    RSS Feed


​Home

Get Fit

Testimonials

​Blog

Contact
Fitness Boot Camps
Marina del Rey Boot Camp I Venice Boot Camp I Santa Monica Boot Camp I West LA Boot Camp I Mar Vista Boot Camp I Playa del Rey Boot Camp I Playa Vista Boot Camp I Culver City Boot Camp I San Francisco Boot Camp 


Personal Trainers
Marina del Rey Trainer I Venice Trainer I Santa Monica Trainer I West LA Trainer I Mar Vista Trainer I Playa del Rey Trainer I Playa Vista Trainer I Culver City Trainer I San Francisco Trainer


Fitness Training Programs
Marina del Rey Training I Venice Training I Santa Monica Training I West LA Training I Mar Vista Training I Playa del Rey Training I Playa Vista Training I Culver City Training I San Francisco Training