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Pumpkin Seed Crusted Cod
Servings:
4
Calories:
162
kcal
Author:
Abra Pappa, MS, CNS, LDN
Ingredients
1
pound
of Wild Cod,
Cut in 4 pieces
1/4
cup
of pumpkin seeds
2
tablespoons
of Vegenaise
2
cloves
of garlic
2
tablespoons
of fresh dill
chopped
sea salt and black pepper
Instructions
Preheat oven to 325
Pulse pumpkin seeds in food processor until well chopped, but still chunky. (you can also chop by hand) set aside
In a small bowl whisk together chopped dill, garlic, a pinch of sea salt, and a generous grind of fresh black pepper, and Vegenaise
Place cod filets on a baking sheet spread Vegenaise mixture evenly over fish and top with pumpkin seeds (press down to make sure fish is well coated)
Bake in oven for 20-25 minutes (until fish is opaque and cooked through) place in broiler for final 3 minutes to brown pumpkin seeds
Serve with a squeeze of lemon
Nutrition
Calories:
162
kcal
|
Carbohydrates:
1
g
|
Protein:
21
g
|
Fat:
7
g
|
Cholesterol:
48
mg
|
Sodium:
101
mg
|
Potassium:
500
mg
|
Vitamin A:
60
IU
|
Vitamin C:
1.6
mg
|
Calcium:
21
mg
|
Iron:
0.8
mg