Cod In A Mustard Caraway Coat

Ingredients

• 1 tablespoon caraway seeds, finely ground
• ¼ cup Dijon mustard
• 1 teaspoon freshly ground pepper
• 1 tablespoon unsalted butter
• 4 cod fillets, 6 to 8 ounces each
• 1 cup fresh rye bread crumbs
• 2 tablespoons minced flat-leaf parsley

• Nutritional Information

  • Nutritional analysis per serving (4 servings)

    292 calories; 5 grams fat; 2 grams saturated fat; 0 grams trans fat; 1 gram monounsaturated fat; 1 gram polyunsaturated fat; 21 grams carbohydrates; 2 grams dietary fiber; 1 gram sugars; 39 grams protein; 98 milligrams cholesterol; 587 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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Four servings

Preparation

1. Preheat the oven to 425 degrees. Combine the caraway, mustard and pepper. Set aside.
2. Coat the bottom of a baking dish, large enough to hold the fillets in one layer, with the butter. Lay the fillets in the dish, cover each with a quarter of the seasoned mustard and top with the bread crumbs. Bake the fillets until cooked through, about 8 to 10 minutes, depending on the thickness of the fish. Remove the fillets to individual plates and sprinkle with the parsley.

15 minutes