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In a separate small bowl, combine the remaining 1 tablespoon parsley, dill or basil with the light mayonnaise, garlic and lemon zest and juice. In a medium bowl, combine the cracker crumbs and 1 tablespoon of the parsley, dill or basil.

Lightly grease a rimmed baking sheet with nonstick spray oil. Salt and freshly ground black pepper to tasteĪdjust an oven rack to the middle position and preheat the oven to 450 degrees. Baked Cod with Crunchy Lemon-Herb ToppingĪdapted from a “The Best of America’s Test Kitchen 2007” recipeĢ4 reduced-fat Ritz crackers, broken into crumbs about the size of peas (see note)Ģ tablespoons minced parsley, dill or basil, or a combinationĢ pounds skinless cod fillets, 1/2 -inch thick, pin bones removed, patted dry If you eat this fish instead of a similar-size serving of battered fish from Long John Silver’s, you’ll save about 270 calories and 26 fat grams – enough to have a 2-ounce Snickers bar for dessert. One serving contains 251 calories and 6.2 fat grams. Your taste buds won’t know the difference, but you’ll trim 198 calories and 27.6 fat grams from the original recipe. I lightened this dish up by using reduced-fat crackers and light mayonnaise. This recipe features cod, another fish with a very mild flavor, and tops it with a tasty sauce and buttery crackers. Experts say frying fish appears to cancel out any health benefits, but that doesn’t mean you have to give up crunch and flavor. Thinking about warming up your frying pan? Don’t. Some varieties of fish, including flounder, tilapia and halibut, have mild flavors, so they can make good options for people who aren’t fans of tuna or salmon. Not only is fish a great source of protein and heart-healthy omega-3s, it packs fewer calories and less fat than beef or chicken.Ī 6-ounce serving of cod contains 138 calories and 1.2 fat grams, while a 6-ounce skinless chicken breast has 186 calories and 2.4 fat grams and the same amount of 90 percent lean ground beef has 294 calories and 18 fat grams.Įven if you don’t like your food to taste “fishy,” you’re not off the hook.

If you’re trying to lose weight, you might want to start taking that expert advice, because the scale will probably reward you if you eat fish more often. That’s what the government and dietitians recommend, but most people consume only about 3 ounces of fish a week, according to a report by researcher The NPD Group.

Raise your hand if you eat fish twice a week.