COD FILLETS IN SAVORY LEMON SAUCE
Sauteed cod fillets simmer quickly in a tangy lemon cream sauce featuring Campbell's Condensed Cream of Shrimp Soup. Serve with basmati rice and a green salad and you'll have a figure friendly and delicious meal. WW 4 points. This was adapted from a chicken recipe but worked very well with the cod fillets.
Provided by Cucina Casalingo
Categories Very Low Carbs
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Spray a 12-inch nonstick skillet with the cooking spray and heat over medium-high heat for 1 minute.
- Add the cod fillets and cook 3 - 4 minutes on both sides.
- Add the soup, water, pepper, parsley, lemon juice and paprika to the skillet and heat to a boil.
- Reduce the heat to low.
- Gently simmer for 5 minutes or until the cod is cooked through.
- Top with the lemon slices.
Nutrition Facts : Calories 203.1, Fat 4.5, SaturatedFat 2.2, Cholesterol 83.7, Sodium 691.6, Carbohydrate 6.9, Fiber 0.8, Sugar 0.7, Protein 32.5
GLAZED COD WITH BOK CHOY, GINGER AND OYSTER SAUCE
This quick one-skillet meal gets a boost of flavor from oyster sauce, a salty-sweet condiment made from concentrated oyster juice and soy sauce that's often used in Chinese cooking. Here, it melds with garlic, ginger and butter to create a velvety glaze for cod fillets. If cod is unavailable, hake, striped bass or even salmon are fine substitutes. Steamed rice, soba or egg noodles are all perfect canvases for soaking up the flavorful juices.
Provided by Kay Chun
Categories dinner, quick, weeknight, seafood, vegetables, main course
Time 20m
Yield 4 servings
Number Of Ingredients 11
Steps:
- In a large nonstick skillet, heat 2 tablespoons oil over medium. Add garlic and ginger and cook, stirring occasionally, until fragrant, 1 minute. Add bok choy, season with salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Transfer to a plate.
- Add oyster sauce, soy sauce and remaining 1 tablespoon oil to the skillet and bring to a simmer over medium. Season fish lightly with salt and pepper and add to skillet. Simmer gently over medium-low for 5 minutes. Turn fish and simmer, spooning sauce over fish, until cooked through, about 5 minutes. Swirl in butter and lime juice and simmer over medium heat until sauce is thickened, about 2 minutes.
- Serve fish and bok choy over rice or noodles. Drizzle with remaining sauce.
ASIAN SESAME COD
"This is healthy and flavorful; you'll get lots of compliments!" Trisha Kruse - Eagle, Idaho
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Place fillets in a greased 8-in. square baking dish. In a small bowl, combine the wine, onions, brown sugar, ginger, vinegar, soy sauce, oil, garlic and lemon-pepper. Spoon over fillets; sprinkle with sesame seeds. , Bake, uncovered, at 400° for 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 158 calories, Fat 5g fat (1g saturated fat), Cholesterol 43mg cholesterol, Sodium 354mg sodium, Carbohydrate 6g carbohydrate (4g sugars, Fiber 0 fiber), Protein 19g protein. Diabetic Exchanges
COD FILLETS WITH TOMATO & SPINACH RELISH
Make and share this Cod Fillets with Tomato & Spinach Relish recipe from Food.com.
Provided by Dancer
Categories Vegetable
Time 35m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Place oven on broil setting.
- Using a broiling rack, arrange fish fillets on rack, sprinkle with fresh ground pepper and lemon juice.
- Place fish in oven on the rack closest to the broiler.
- Meanwhile, coat a non stick frying pan with cooking spray, add 1 tsp.
- olive oil and saute onions until translucent.
- Add remaining ingredients to pan and cook five to 10 more minutes.
- When fish is white in the center and starts to flake, remove from oven and top with tomato and spinach relish.
- Serve over a bed of fresh spinach leaves or a bed of wild rice.
PARMESAN-CRUSTED COD FILLETS
Cod fillets are one of our favorites; covered with Panko crumbs and baked gives them a crunch topping and tender, flaky fish inside. I serve this with the julienned carrots and also with spinach I've lightly sauteed in a little bit of olive oil over medium-low heat and cooked for about 2 minutes.
Provided by TasteTester
Categories Healthy
Time 25m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 450 degrees.
- Peel the carrots and julienne enough to make 3 cups; cover and set aside.
- Lightly coat a baking sheet with nonstick cooking spray. Rinse and pat dry fish and place on baking sheet. Season with salt and pepper.
- In small bowl stir together Panko crumbs and cheese; sprinkle and lightly press onto fish. Bake, uncovered, 4-6 minutes for each 1/2-inch thickness of fish, until crumbs are golden and fish flakes easily when tested with a fork.
- Meanwhile, in a large skillet, bring 1/2 cup water to boiling; add carrots. Reduce heat and cook, covered, for 5 minutes. Uncover; cook 2 minutes more. Add butter and ginger; toss. Serve fish and carrots with greens.
Nutrition Facts : Calories 245.8, Fat 6.2, SaturatedFat 3.2, Cholesterol 86.5, Sodium 303.4, Carbohydrate 12.5, Fiber 3.3, Sugar 5.5, Protein 34.1
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