1/4-cup unsalted butter, softened
2-tablespoons chopped flat-leaf parsley
2-large garlic cloves, peeled and minced
2 teaspoons minced shallots
1/2-teaspoon Dijon mustard
1-tablespoon almond, rice, or all-purpose flour
2-tablespoons freshly squeezed lemon juice
Salt, to taste
Freshly ground white pepper, to taste
2 tablespoons extra virgin olive oil
4 (7-ounce) skinless cod fillets
Garnish: lemon wedges
1. Stir together first 10 ingredients in a small bowl. Set aside.
2. Heat oil in a wide, deep, ovenproof skillet over medium-high heat. Season the cod fillets with salt and pepper, and cook 4 minutes. Turn fillets over; cook 1 minute.
3. Spoon 1 tablespoon butter mixture over the top of each fillet; transfer skillet to oven, and bake at 450° for 2 minutes or until fish is just cooked through and opaque in the center.
4. Add any remaining butter to pan, and let melt, stirring with juices in pan; spoon over fish, and garnish, if desired. Serve immediately.
Mouth Watering healthy under 300 calories serve with fresh green beans or asparagus.