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In the Kitchen with Vital Choice

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Cod or Halibut Parmesan with Zucchini “Noodles”


Today’s quick, simple recipe features Mediterranean flavors.

Mayonnaise or olive oil are the usual basis for the kind of topping in this recipe, but we’ve substituted Greek style yogurt.
 
Yogurt has fewer calories per tablespoon than oil or mayonnaise, and has virtually none of the omega-6 fats that are far too abundant in the average American’s diet, and dominate the soybean oil used in most brands of mayonnaise.
 
This dish provides a decent punch of antioxidant power, thanks to the dried basil and oregano … unless those dried herbs have been sitting in your pantry for more than a year.
 
To boost its antioxidant power, use fresh, thinly sliced basil and oregano.
 
Cod or Halibut Parmesan with Zucchini "Noodles”
Prep time 15 minutes; Cook time 20 minutes
Serves 4
 
2 medium zucchini (about 5 to 6 oz. each), sliced thinly on mandolin or with a peeler
1 Tablespoon unsalted butter
Salt and pepper, to taste
1/4 cup freshly grated Parmesan cheese
1-1/2 Tablespoons Greek-style yogurt
1 teaspoon lemon juice
1/8 teaspoon dried basil
1/8 teaspoon dried oregano
1/8 teaspoon onion powder
4 Alaskan Cod or Halibut fillets (4 to 6 oz. each)
2 Tablespoons shredded Parmesan or Romano cheese
  1. In a skillet, sauté zucchini slices in butter and oil just until soft. Add salt and pepper, to taste. Keep warm.
  2. Heat oven to broil setting. Mix 1/4 cup grated Parmesan cheese, yogurt, lemon juice, basil, oregano and onion powder. Add salt and pepper, to taste. Divide and spread topping onto the top of each fillet.
  3. Place fillets on foil-lined broiler pan. Broil 5 to 7 inches from broiler element for 3 minutes, or until top is browned and bubbly. Reduce heat to 300°F and continue to cook an additional 3 to 5 minutes. Cook just until fish is opaque throughout.
  4. To serve, place 1/4 of zucchini on each plate. Top with a cod fillet and garnish with 1/2 tablespoon shredded Parmesan cheese.
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