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Baked oat-crusted cod fillets
These Baked oat-crusted cod fillets are a powerhouse of Omega 3 fatty acids, potassium, vitamin B12 and heart-healthy power. Pair it up with salad for a delicious and light meal that won't weigh you down!
Ingredients
- 4 whole cod fillets
- 1 egg beaten + 2 TBs almond milk - get those heart-healthy ingredients in however you can!
- OR 2 TBs plain yogurt or mayonnaise - I haven't tried it this time but I believe that using yogurt or mayo in place of the egg and almond milk mixture might make the fish even moister. I'll let you know next time I make it, or I encourage you to try yourselves!
- 2 tablespoons wholewheat flour for coating
- 1 cup unsweetened bliss granola
- Zest of ½ a lemon
- 1 teaspoon lemon juice
- salt and pepper to taste
- Lemon wedges for serving
Instructions
- Defrost cod fillets overnight. When ready to cook, pat try with paper towels.
- Preheat oven to 450, with racks in top and bottom thirds of the oven. Line a baking sheet with aluminum foil; do not grease.
- Mix egg and almond milk (or yogurt/ mayo) in a bowl wide enough to hold a fillet. In another bowl, combine granola, flour, lemon zest, lemon juice, salt and pepper. Dip cod into egg mixture (or yogurt), then roll it in the granola mixture, patting the fish and pressing the mixture in place to adhere. Arrange on the baking sheet.
- Bake fish at the lower part of the oven for 7 minutes, then in the higher third for another 7. Remove from oven, and let rest for a couple of minutes until it is easier to remove from the foil (this may be a little challenging, and the coating may threaten to come off in parts; don't yank - just be gentle and persistent, and it should pay off).
- Serve immediately with a fresh salad, a very generous lemon wedge, and more salt to taste.