Lemon Butter Cod with Garlic Aioli Sauce

Alicia Calvo, MPH, RDN, CDCES, CEDRD

This dish is a quick, healthy, yet fancy, meal served with roasted broccolini and roasted potatoes, or over a bed of rice or garlic mashed potatoes.  A delicious way to get one of your fish dishes for the week!

Prep Time: 15 min | Cook Time: 15 min. | Total Time: 30 min. | Yield: 3 - 4

Ingredients:

For Cod:

• 1 pound cod, cut into 4 rectangular pieces

• 1 tsp. salt

• ½ tsp. black pepper

• ½ tsp. paprika

• ½ tsp. dried oregano

• ¼ cup all-purpose flour or almond flour

• 2 Tbsp. olive oil

• 2 Tbsp. butter

• 3 garlic cloves, minced

• Juice of 1 lemon

• 1 Tbsp. fresh parsley, chopped

  For garlic aioli sauce:

• ¼ cup mayonnaise

• 2 cloves garlic, finely minced

• 1 Tbsp. olive oil

• Salt and pepper to taste

  Instructions:

  1.     Prepare aioli:  In a small bowl, mix mayonnaise, garlic, lemon juice, oilve oil, salt and pepper.  Stir until smooth.  Cover and refrigerate while preparing the fish to enhance the flavors.

  2.     Pat the cod dry with a paper towel.  In a bowl, season with salt pepper, paprika, and oregano.  Gently toss.

  3.     Lightly dredge the cod pieces in flour, shaking off excess to create a golden crust.

  4.     Heat olive oil in a large skillet over medium-high heat.  Add cod in  a single layer.  Cook for 2 – 3 minute per side, until golden and cooked through.

  5.     Reduce heat to medium and add butter and minced garlic to pan.  Let butter melt and then spoon over the cod.  Squeeze fresh lemon juice over the top.

  6.     Garnish with parsley.  Serve with garlic aioli sauce, roasted broccolini and rice, roasted potatoes, or garlic mashed potatoes.

  Reference:  Easy Mediterranean Recipes on Instagram

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Nutrition Facts:

Serving Size: 4 - 5 oz. with 1 Tbsp. garlic aioli sauce

Calories: 318

Total Fat: 21 g

Total Carbohydrates: 9 g

Protein: 24 g

Equivalents: 4 - 5 lean proteins and 2 fats