Pepper Crusted Cod

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

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

User Reviews