Cod with Roasted Potatoes

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Soy-free
Heart-Healthy
Kosher
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
50 minutes

Ingredients

  • 1 lb. fingerling potatoes, cut into 1?4-inch slices
  • 1 tbsp. olive oil
  • 3/4 tbsp. chili powder
  • 4 (4-oz.) cod fillets
  • 1 tbsp. Dijon mustard
  • 1 cup panko breadcrumbs
  • 1 tbsp. lemon zest
  • 1 tbsp. chopped fresh chives

Directions

Prep Time
10 minutes
Cook Time
40 minutes
Ready in
50 minutes
  1. Preheat oven to 350°F. Place potatoes in a large bowl. Drizzle with oil; toss to coat. Sprinkle with chili powder; toss to coat evenly. Spread potatoes on a nonstick baking sheet; season with pepper to taste.
  2. Place baking sheet in oven. Bake 40 minutes or until golden brown, turning potatoes halfway through.
  3. Meanwhile, coat another nonstick baking sheet with nonstick cooking spray. Brush both sides of fillets with mustard, and season with pepper to taste. Place panko in a shallow dish. Place each fillet in panko, turning to coat. Place fillets on baking sheet.
  4. Bake fillets 20 minutes or until panko is golden and fish flakes easily with a fork. Remove fillets from oven and sprinkle with lemon zest and chives. Serve with roasted potatoes.

Nutritional Information

Serving Size
1
Per Serving
Calories 264, Calories Fat 42, Total Fat 4g, Saturated Fat 0g, Cholesterol 39mg, Sodium 228mg, Carbohydrate 31g, Protein 23g
Serving Size1
Calories264
Calories Fat42
Calories (fat) extra16
Total Fat4g
Total Fat (extra)7
Saturated Fat0g
Saturated Fat (extra)3
Cholesterol39mg
Cholesterol (extra)13
Sodium228mg
Sodium (extra)10
Potassium988mg
Carbohydrate31g
Carbohydrate (extra)10
Fiber3g
Fiber (extra)12
Sugars1g
Protein23g
Omega30g
Vitamin A502IU
Vitamin A (extra)10
Vitamin C15mg
Vitamin C (extra)26
Iron1mg
Iron (extra)9