Cod is a great fish to try if you are trying to incorporate more seafood as it has a mild flavor. Pair this delicious fish with your favorite whole grain or bean and a side salad for a well-balanced meal.
1.5 lb cod fillet pieces (4 to 6 pieces)
5 garlic cloves, peeled and minced
¼ cup chopped fresh parsley leaves
Lemon Juice Mixture:
5 Tbsp fresh lemon juice
5 Tbsp extra virgin olive oil
2 Tbsp melted butter
⅓ cup all-purpose flour
1 tsp ground coriander
¾ tsp sweet Spanish paprika
¾ tsp ground cumin
¾ tsp salt
½ tsp black pepper
Preheat oven to 400 degrees. Mix lemon juice, olive oil, and melted butter in a shallow bowl. Set aside.
In another shallow bowl, mix all-purpose flour, spices, salt and pepper. Set next to the lemon juice mixture.
Pat the fish fillet pieces dry. Dip fish in the lemon juice mixture then dip in the flour mixture. Shake off excess flour. Reserve the lemon juice mixture for later.
Heat 2 Tbsp olive oil in a cast iron skillet over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add fish and sear on each side to give it some color, but do not fully cook (about a couple minutes on each side) Remove from heat.
To the remaining lemon juice mixture, add the minced garlic and mix. Drizzle all over the fish fillets.
Bake in the heated oven until it begins to flake easily with a fork (about 10 minutes, but begin checking earlier). Remove from heat and sprinkle chopped parsley. Serve immediately.
Printable recipe available at: https://www.themediterraneandish.com/baked-cod-recipe-lemon-garlic/
Nutrition Information Per Serving:
Calories: 312; Carbohydrates: 8g; Protein: 25.5g; Fat: 19.8g