Crunchy Baked Fish


Ingredients:

4 cod fillets (120 to 150 grams each)

Garlic salt to taste

1/3 cup bread crumbs

2 tablespoons ground almonds

2 tablespoons finely chopped fresh parsley

1 tablespoon extra virgin olive oil

1 tablespoon lemon zest

1/8 teaspoon sea salt

Ground black pepper to taste


Instructions:
  • Preheat oven to 375º F (190º C).
  • Line an 8x8-in. baking sheet with parchment paper. Set aside.
  • In a small bowl, stir bread crumbs, ground almonds, parsley, lemon zest, olive oil, and salt. Season with pepper and set aside.
  • Lightly season cod fillets with garlic salt and arrange on lined baking sheet.
  • Coat top of each fillet with bread crumbs mixture.
  • Bake in centre of oven, uncovered, until golden brown, about 15 to 18 minutes.
  • Serve with your favorite vegetables or salad.

Makes 4 servings.

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Health Benefits of Fish

Fish is an important source of omega-3 fatty acids. Fish is filled with vitamins such as D and B2 (riboflavin). It is also rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

"Do not tell fish stories where the people know you.
Particularly, don't tell them where they know the fish." ~ Mark Twain

Did You Know?

Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat. These essential nutrients keep our heart and brain healthy. Make sure to choose seafood that's low in contaminants and high in health benefits. Keep in mind that all fish contain some mercury.

Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.

A serving of seafood is about the size and thickness of your hand, or 1 ounce for every 20 pounds of body weight. A serving size for a 160 pound adult is 8 ounces of fish. A serving size for a 80 pound child is 4 ounces of fish.

"It is better to be a big fish in a small pond than a small fish in a mighty ocean."

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