Baked Cod with Lemon and Garlic


INGREDIENTS

  • 1.5–2 lb cod fillets, 4–6 pieces
  • ¼ cup fresh parsley, chopped

LEMON SAUCE INGREDIENTS

FOR COATING INGREDIENTS
  • ⅓ cup all-purpose flour
  • 1 teaspoon ground coriander
  • ¾ teaspoon sweet Spanish paprika
  • ¾ teaspoon ground cumin
  • ¾ teaspoon salt
  • ½ teaspoon black pepper
DIRECTIONS
  • Preheat the oven 400 F. Combine the lemon juice, olive oil and melted butter in a shallow dish. Leave out the garlic for now
  • Place the all-purpose flour, spices, salt and pepper in another shallow bowl. Leave this next to the lemon sauce.
  • Dip the fish in lemon sauce, then dip it into a flour mixture. Shake off any excess before cooking.
  • Add 2 tablespoons of olive oil to an oven-safe pan, and heat it over medium high.
  • Place the fish in a skillet and cook it until its skin turns slightly golden (about 2 minutes on each side).Remove the pan from heat.
  • Add the minced garlic to the remaining lemon sauce and drizzle this over each of your fish fillets.
  • Bake in a oven until the fish is cooked through (10 minutes should do it, but check for doneness at 5 minute intervals).
  • Serve immediately, sprinkling each serving with chopped parsley.

SERVING: 5

SERVING SIZE: 1

 

Calories Carbs Fat Protein  Fibers
319 10 20 26 1