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In the Kitchen with Vital Choice

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Mediterranean Herb-Roasted Cod


This quick, simple recipe is great for dinner party , or a regular weekday repast!
 

Mediterranean Herb-Roasted Cod
Prep time 10 minutes
Cook time 20 minutes
 
1 Tablespoon dried parsley flakes
1 teaspoon marjoram
1 teaspoon organic oregano
1 teaspoon savory
1 teaspoon thyme
2 teaspoons lemon zest
4 Alaskan Cod fillets (6 oz each), thawed
2 Tablespoons fresh lemon juice or dry white wine
2 to 3 Tablespoons melted butter
  • Heat oven to 375 F. 
  • In a small bowl, combine parsley flakes, marjoram, oregano, savory, thyme and lemon zest. Add leafy part of bay leaf (discarding center stem) broken into small pieces.
  • Rinse any ice glaze from frozen Alaska Cod under cold water; pat dry with paper towel. Place fillets in spray-coated baking dish and sprinkle with lemon juice or wine. Season with salt and pepper; rub on herb blend.
  • Cover dish with fitted lid or foil and roast for 10 minutes. Remove pan from oven and take off lid/foil. Pour butter over fillets and return to oven, uncovered. Roast an additional 7 to 10 minutes for frozen fillets or 4 to 6 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.

Nutrients per serving: 218 calories, 7g total fat, 4g saturated fat, 30% calories from fat, 156mg cholesterol, 34g protein, 2g carbohydrate, 1g fiber, 238mg sodium, 35mg calcium, and 790mg omega-3 fatty acids.

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