Parmesan-Crusted Black Cod with Arugula and Tomato Basil Relish
Parmesan-Crusted Black Cod with Arugula and Tomato Basil Relish pairs buttery, flaky fish with a crisp, cheesy topping and a burst of juicy tomatoes and fragrant basil. Peppery arugula adds freshness to balance the richness, making this a bright, restaurant-style dinner perfect for a weeknight or casual entertaining.
- Prep15 mins
- Cook10 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Parmesan-Crusted Black Cod with Arugula and Tomato Basil Relish, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 44 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0.14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 18
- Heart Health
- 71
- Metabolic
- 27
- Digestive
- 20
- Inflammatory
- 54
- Performance
- 41
- General Wellness
- 1
Mix the tomatoes, basil, olive oil, wine, onion, garlic, salt, and black pepper in a bowl; refrigerate until the flavors meld, about 30 minutes.
- 2
Preheat the oven to 400 degrees F (200 degrees C). Spray a rimmed baking sheet with cooking spray.
- 3
Stir together the Dijon mustard and butter in a small bowl; set aside. Place the black cod, skin-side down, on the prepared baking sheet.
- 4
Bake in the preheated oven for 5 minutes. Flip; brush the mustard-butter over the black cod, covering the surface completely. Continue baking until it flakes easily with a fork, 5 to 6 minutes. Cut into 4 pieces.
- 5
Arrange the arugula on serving plates; top each with 1 piece of black cod, the tomato topping, and Parmesan cheese.
- Calories 325.58 kcal Moderate 16%
- Protein 31.87 g Good Source 64%
- Carbohydrate 11.0 g 4%
- Total Fat 17.67 g High 23%
- Saturated Fat 7.05 g High 35%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 78.5 mg High 26%
- Sodium 654.89 mg High 28%
- Dietary Fiber 3.35 g Moderate 12%
- Total Sugars 6.96 g --
- Added Sugars 0.44 g Low Source 1%
- Calcium 365.13 mg Good Source 28%
- Iron 1.94 mg Moderate 11%
- Potassium 881.86 mg Moderate 19%
- Vitamin A 12.25 mcg Low Source 1%
- Vitamin C 1.66 mg Low Source 2%
- Vitamin D 0.13 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Mustard
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Parmesan Crusted Black Cod with Arugula and Tomato Basil Relish is made with 14 ingredients and serves 4. It takes about 25 mins and is rated medium. Key ingredients include Baby Arugula, Black Pepper, Butter, and Cooking Spray. Each serving provides about 325.58 kcal, and is a good source of protein.
Recipe Questions
- What is Parmesan-Crusted Black Cod with Arugula and Tomato Basil Relish made of?
- The main ingredients are Baby Arugula, Black Pepper, Butter, Cooking Spray, Dijon Mustard. The full list of 14 is above.
- How long does it take to make Parmesan-Crusted Black Cod with Arugula and Tomato Basil Relish?
- About 25 mins in total: 15 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 325.58 kcal. The full nutrition breakdown is above.
- Is Parmesan-Crusted Black Cod with Arugula and Tomato Basil Relish easy to make?
- This recipe is rated medium, with 14 ingredients and 5 steps.
- Is Parmesan-Crusted Black Cod with Arugula and Tomato Basil Relish healthy?
- Parmesan-Crusted Black Cod with Arugula and Tomato Basil Relish has an easyChef Pro health score of 42/100. Per serving, it provides 325.58 calories and 31.87 g of protein, or 64% of the Daily Value. It is a good source of calcium. Worth noting per serving: sodium at 654.89 mg (28% of the Daily Value) and saturated fat at 7.05 g (35% of the Daily Value). It contains Fish, Milk, Mustard, Tomatoes, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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