You & Your Health...First

View Original

You & Your Health...First June, 2021 Recipe

Nicholle Povhe

You & Your Health...First is committed to delivering the most flavourful recipes that fill our nourishment bucket.

Do You Love this Recipe? ———-Enter your information below to receive next month’s recipe directly to your e-mail!

You can also give this recipe a heart or comment at the bottom of this page.

See this form in the original post

This dish is soooo yummy and contains an array of vitamins and minerals as well as healthy fats and protein! Cod is a good source of vitamin B12 and that is important for brain, nerves and blood cell health. One of the key nutritional benefits of cod is that it is a good source of essential fats and may help reduce unhealthy cholesterol, decrease blood pressure or reduce risk of heart disease. It is great grilled or baked and even better with a side of grilled veggies! 😊

Ingredients

  • 1.5 pounds of Cod fillet pieces, 4 – 6 pieces

  • 5 garlic cloves, peeled and minced

  • ¼ cup chopped fresh parsley leaves

Lemon Juice Mixture

  • 5 tbsp fresh lemon juice

  • 5 tbsp extra virgin olive oil or coconut oil

  • 2 tbsp melted butter

Coating

  • 1/3 cup all purpose flour

  • 1 tsp ground coriander

  • ¾ tsp sweet Spanish paprika

  • ¾ tsp ground cumin

  • ¾ tsp salt

  • ½ tsp black pepper

Directions

  1. Preheat oven to 400 degrees F.

  2. Mix lemon juice, olive oil and melted butter in a shallow bowl. Set aside.

  3. In another shallow bowl, mix the flour, spices, salt and pepper. Set next to the lemon juice mixture.

  4. Pat fish fillet dry. Dip fish in the lemon juice mixture then, dip them in the flour mixture. Shake off excess flour. Reserve the lemon juice mixture for later.

  5. Heat 2 tbsp olive oil or coconut oil in a skillet over medium high heat (watch the oil to be sure it is shimmering, not smoking). Add fish and sear on each side to give it some colour, but do not fully cook (about a couple of minutes on each side). Remove from heat.

  6. To the remaining lemon juice mixture, add the minced garlic and mix. Drizzle all over the fish fillets.

  7. Bake in the heated oven, or bbq, until it begins to flake easily with a fork – 10 or 15 minutes should do it but begin checking earlier. Remove from heat and sprinkle chopped parsley. Serve immediately.

Bonne Appétit!