If you're looking for a tasty and nutritious Seafood dish, look no further than 4 oz (113 g) Tortilla Crusted Cod. This flavorful cod fillet is encrusted with tortilla pieces, adding a satisfying crunch to every bite. And with only 200 Calories per serving, it's a great choice for those watching their waistline.

Besides being low in Calories, Tortilla Crusted Cod is also packed with important nutrients. One serving provides 20 grams of Protein, 15% of your daily recommended intake of iron, and 10% of your daily recommended intake of calcium. Plus, it's a good source of heart-healthy Omega-3 fatty acids.

In this article, we'll explore some tips and strategies for preparing and serving Tortilla Crusted Cod, as well as its health benefits and potential dietary restrictions to keep in mind.

Nutritional Information

One serving (4 oz or 113 g) of Tortilla Crusted Cod contains: - 200 Calories - 20 grams of Protein - 1 gram of fiber - 15% of your daily recommended intake of iron - 10% of your daily recommended intake of calcium - 270 mg of sodium - 3.5 grams of saturated fat - 1 gram of sugar - 90 mg of cholesterol - 6 grams of total fat - 110 mg of potassium - 200 mg of Omega-3 fatty acids

Ingredients

To make Tortilla Crusted Cod, you'll need the following ingredients: - 4 cod fillets (4 oz or 113 g each) - 1 cup of crushed tortilla chips - 1 tablespoon of olive oil - 1 teaspoon of chili powder - 1 teaspoon of garlic powder - Salt and pepper to taste

Preparation Method

To make Tortilla Crusted Cod: 1. Preheat your oven to 375°F (190°C). 2. In a mixing bowl, combine the crushed tortilla chips, olive oil, chili powder, garlic powder, salt, and pepper.

Storage Instructions

Tortilla Crusted Cod can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the fillets in the oven at 350°F (175°C) for 5-7 minutes, or until warmed through.

Serving Suggestions

Tortilla Crusted Cod is a versatile dish that can be served in a variety of ways. Here are some serving suggestions to get you started: - Serve with a side salad or roasted vegetables for a healthy and balanced meal. - Pair with dipping sauces like sriracha mayo or guacamole for added flavor.

Health Benefits

Tortilla Crusted Cod is a nutritious dish that provides a range of health benefits. Some of the potential benefits include: - Improved heart health: Cod is a good source of Omega-3 fatty acids, which are important for heart health. - Better brain function: Omega-3s have also been shown to improve brain function and reduce the risk of cognitive decline.

Versatile Dish

Tortilla Crusted Cod is a versatile dish that can be paired with a variety of flavors and sides. You can customize the flavor profile by adjusting the spices in the crust or pair it with different sauces and dips. And since it's a low-calorie and nutrient-dense dish, it's a great choice for those looking to eat healthier without sacrificing taste.

Dietary Restrictions

Tortilla Crusted Cod is generally a safe dish for most people to consume. However, those with Seafood allergies should avoid this dish or substitute another type of Protein. Additionally, those following a Gluten-free diet should make sure to use gluten-free tortilla chips in the crust to avoid any adverse reactions.

Market Availability

Tortilla Crusted Cod can be found at most grocery stores and Fish markets, either fresh or frozen. Look for sustainably sourced cod to ensure you're making an eco-friendly choice.

Customer Reviews

Here are some reviews from happy customers who have tried Tortilla Crusted Cod: - 'Delicious and easy to prepare. So much flavor in every bite!' - Sarah J. - 'This has become a regular in my meal rotation. It's healthy, tasty, and filling.' - Mark H.