Cod with Lemon: An Atlantic Coast Excursion

http://www.mayoclinic.com/health/healthy-recipes/NU00381
Cod with Lemon and Capers
Dietitian's tip: Cod is naturally very low in fat. Wrapping it in foil keeps the fish moist without adding large amounts of fat.
SERVES 4
Ingredients
4 cod fillets, each 6 ounces
2 lemons
1 teaspoon low-sodium chicken-flavored bouillon granules
1 cup hot tap water
1 tablespoon soft butter
1 tablespoon all-purpose (plain) flour
4 teaspoons capers, rinsed and drained




Directions
Preheat the oven to 350 F. Spray 4 squares of foil with cooking spray.

Place 1 cod fillet on each of the foil squares. Cut 1 lemon in half. Squeeze the juice from the lemon half over the fish. Cut the other half of lemon into slices, place over the fish and seal the foil.

Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 20 minutes.

While the fish is cooking, remove the peel from the second lemon. Take care to cut only the peel and not the pith. Slice the peel into 1/4-inch-wide strips. Set aside.

In a small bowl, add the chicken bouillon granules and the hot tap water. Stir until the granules dissolve. Set aside.

In another small bowl, mix the butter and flour together. Transfer to a heavy saucepan. Stir over moderate heat until the butter-flour mixture melts. Add the bouillon to the butter mixture and continue to stir until thickened. Add the capers and remove from the heat. Serve over the fish and garnish with the lemon peel.


Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 175 Cholesterol 105 mg
Protein 30 g Sodium 350 mg
Carbohydrate 2 g Fiber 0 g
Total fat 4 g Potassium 706 mg
Saturated fat 2 g Calcium 198 mg
Monounsaturated fat 1 g




By Mayo Clinic Staff
Jan 1, 2005
© 1998-2007 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," are trademarks of Mayo Foundation for Medical Education and Research.

Category:

Travel & Events

Tags:

• cod
• lemon
• capers
• atlantic
• coast
• fish
• dinner
• delicious
• chaguanas

[imapenguin07]

Why do you never talk in your videos? You seem like a great cook, but I think the silence makes your videos a bit unsettling.

[chaguanas]

Camera shy: I have a face for radio and voice for TV.

[neruo99]

most ppl dont record theam selfs makeing a snack

[chaguanas]

Yeah...may be most people should. Why not? Record yourself making a snack; I'd watch.

[AceLockCo]

Ha' It looks like a happy face at the end....lol

Anyway, how about posting the recipe or saying something. I would love to know what is in that dish.

[chaguanas]

Actually, the recipe is published in description to right of video. Hit the (more) button to open it up.

[MEpianist]

show us how to cook it, duh

[GhettoFreakshow121]

Stoners would watch...

[ThePhantomPharter]

There won't be any fish to catch soon with the way we destroy their wild populations and habitats. We should only eat fish once a month and pay twice as much for it! then their populations can slowly start to recover.

[neruo99]

lol

[AceLockCo]

Sorry, I did not see that. Thanks for the quick reply, still in time for dinner.