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Lemon-Broiled Scrod

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Submitted by hutch

Lemon-broiled scrod topped with a tangy yogurt-Parmesan crust. A five-ingredient, low-fat fish dinner that cooks under the broiler in under 10 minutes.

YIELD

4 servings

PREP

10 min

COOK

15 min

READY

25 min

Five ingredients and about 8 minutes under the broiler. That’s all it takes to get flaky scrod with a tangy, golden crust. The topping is a mix of nonfat yogurt, grated Parmesan, and lemon juice that spreads over the fillets and bubbles into a thin, savory shell as it broils.

The yogurt keeps the fish moist underneath while the Parmesan browns and crisps on top. It’s a neat trick for lean fish that tends to dry out fast under high heat.

Position the rack about 4 inches from the broiler element. Too close and the topping scorches before the fish cooks through. Too far and you lose that caramelized crust.

Chef Tips

  • Pat the fillets dry before spreading the topping. Excess moisture prevents the yogurt-cheese mixture from sticking and causes splattering under the broiler.
  • Watch the fish closely after the 5-minute mark. Broilers run hot and the difference between done and overdone is a matter of seconds.
  • The fish is ready when it flakes easily with a fork but still looks slightly translucent in the very center. Carryover heat finishes it.

Variations

  • Use cod, haddock, or any lean white fish in place of scrod.
  • Add a teaspoon of Dijon mustard to the yogurt mixture for a sharper, more complex crust.
  • Sprinkle fresh dill or chopped chives over the fish right after it comes out of the oven.

Ingredients

1 453.6
POUND G FISH FILLET
lean
½ 118
CUP ML YOGURT CULTURE, NON-FAT
plain *
2 30
TABLESPOONS ML PARMESAN CHEESE
grated
1 15
TABLESPOON ML LEMON JUICE
0.6
TEASPOON ML BLACK PEPPER
freshly ground

Directions

Set oven control to broil.

Spray broiler pan rack with nonstick cooking spray.

Place fish on rack in broiler pan. Mix yogurt, cheese and lemon juice; spread evenly over fish.

Sprinkle with pepper.

Broil with tops about 4 inches from heat 5 to 8 minutes or until fish flakes easily with fork.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 120g (4.2 oz)
Amount per Serving
Calories 144 15% from fat
 % Daily Value *
Total Fat 2g 4%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 79mg 26%
Sodium 157mg 7%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars g
Protein 57g
Vitamin A 1% Vitamin C 3%
Calcium 5% Iron 2%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Trans-fat Free, Low Carb, Sugar-Free
 

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