This supper dish can be made with any firm-fleshed white fish. Paired with a lemony vinaigrette and fresh herbs, pepper-crusted cod makes a delicious, tangy week night meal. Serve with new potatoes and vegetables, or with a spinach salad and crusty bread. The fat in this recipe is largely monunsaturated, which is the heart-healthy kind.
Cook Time: 8 minutes
Total Time: 8 minutes
Ingredients:
- 2 tbsp mixed whole peppercorns, coarsely crushed
- 1 tbsp all-purpose flour
- 1/4 tsp salt
- 4 6-ounce skinless cod fillets
- 1 garlic clove, crushed
- 1 tbsp Dijon mustard
- Juice and grated peel of 1 large lemon
- 3 tbsp olive oil
- pinch of salt and ground black pepper
- 2 tbsp fresh cilantro, chopped
Preparation:
Mix peppercorns, flour and salt. Coat cod fillets in flour and peppercorn mix, pressing on both sides. Set aside.
In a small bowl, and using a whisk, stir garlic, mustard, lemon peel, juice, oil, salt and pepper, and cilantro.
Spray a large nonstick frying pan with nonfat cooking spray. Add fish and saute for about 3 minutes per side, until golden. Pour vinaigrette into the pan and heat for 2 minutes until sauce is reduced a little.
Serve on 4 plates with potatoes and green vegetables, or with a salad.
Per Serving: Calories 292, Calories from Fat 106, Total Fat 11.7g (sat 1.7g), Cholesterol 99mg, Sodium 363mg, Carbohydrate 4.9g, Fiber 1.6g, Protein 41.7g
