Recipe: Roasted Cod & Garlic Butter -

Recipe: Roasted Cod & Garlic Butter


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.

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