Cod Bites with Lemon Yogurt Dip
Crispy oven-baked cod bites with a cool, tangy Greek yogurt and lemon dip. Both the cod and yogurt are natural sources of iodine, a mineral involved in healthy thyroid nutrition.
- Prep
- 10 min
- Cook
- 18 min
- Total
- 28 min
- Servings
- 1
Ingredients
- 90gskinless cod fillet, cut into bite-size chunks
- 30ggluten-free breadcrumbs
- 1tbspolive oil
- 1largeegg, beaten
- 0.25tspgarlic powder
- 0.25tsppaprika
- 1pinchsalt and black pepper
- 80gplain Greek yogurt
- 1tsplemon juice
- 0.5tsplemon zest
- 1tspfresh chopped dill or parsley
Instructions
- 01
Preheat the oven to 220C (425F) and line a small baking tray with parchment paper.
- 02
Pat the cod chunks dry with paper towel and season lightly with salt and pepper.
- 03
In a shallow bowl, mix the gluten-free breadcrumbs with garlic powder, paprika and the olive oil until lightly coated and crumbly.
- 04
Dip each cod chunk into the beaten egg, then roll in the seasoned breadcrumbs to coat all over.
- 05
Arrange the bites on the tray with space between them and bake for 16-18 minutes, until golden and cooked through (the fish should flake easily).
- 06
Meanwhile, stir together the Greek yogurt, lemon juice, lemon zest and dill with a small pinch of salt to make the dip.
- 07
Serve the warm cod bites with the lemon yogurt dip on the side.
Nutrition (per serving)
- Calories
- 410kcal
- Protein
- 31g
- Carbs
- 24g
- Fat
- 15g
- Fiber
- 1.5g
- Selenium
- 42mcg
- Zinc
- 1.4mg
- Iron
- 1.3mg
- B12
- 2mcg
- Iodine
- 148mcg
- Sodium
- 480mg
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