We hear a lot of talk about omega 3 fatty acids and salmon, but cod is another excellent source of these heart-healthy, anti-inflammatory essential fatty acids. Cod has a soft but firm texture, and a mild flavor that has a hint of sweet to it. It’s also a great lean protein and an excellent source of B12. Cod also tends to be a lower mercury fish. If you have concerns about the contaminants in your fish, the U.S. Environmental Protection Agency does provide a watch list for recreationally caught fish, which are linked below. –Dana Mealing, RDN, LDN, CIEC, Tevis Center for Wellness community nutrition educator
Maryland Fish Consumption Advisories
Maryland Fish Consumption Advisories for Recreationally Caught Fish in Carroll County, MD
Ingredients:
- 4 cod fillets (6 ounces each)
- Salt and freshly ground black pepper
- 4 Tablespoons olive oil
- 2 Tablespoons unsalted butter
- 2 cloves garlic, minced
- Juice and zest of 1 lemon
- 2 Tablespoons chopped fresh parsley
- Extra lemon slices for serving
Pat the cod fillets dry with paper towels and season both sides with salt and pepper. Heat the olive oil in a large nonstick skillet over medium-high heat. Once the oil is shimmering, add the cod fillets. Cook for about 4 minutes on one side until golden brown. Carefully flip the fillets. Add the butter and garlic to the skillet, spooning the melted butter over the cod as it cooks. Cook for another 3 to 4 minutes, or until the cod is cooked through and flakes easily with a fork. Add the lemon juice and zest, spooning the sauce over the fillets. Garnish with chopped parsley, and serve with lemon slices on the side. Enjoy your fish with a side of steamed vegetables or a fresh salad for a perfect meal! Makes four servings.
Nutrition Facts:
Serving size: 1 fillet
Calories: 233; Fat: 11g; Sat. Fat: 3g; Carbs: 1.5g; Fiber: 0g; Protein: 30.5g; Sodium: 130mg
Adapted from: Perfecting Lemon Butter Sautéed Cod (teatimewithnaomi.com)
