Mediterranean Crusted Cod

Mediterranean Crusted Cod with broccoli and baked potato

1 lg cod fillet (approx. 250 gr)
2 Tbsp whole wheat flour
2 Tbsp almond flour/meal
1 tsp oregano
a dash of garlic salt (optional)
2 Tbsp Brummel & Brown spread
1/4 c. Parmesan cheese, shredded (or 1/8 c. grated)

Combine flours and spices. Melt B&B in shallow baking dish. Dredge cod in flour mix, place in dish. Turn cod to coat with butter; sprinkle with Parmesan cheese. Bake at 400F for 10-15 minutes or until cod flakes easily with a fork.

Serving Size: 1/2 fillet

Serves 2
Per serving
Calories – 228.1
Carbohydrates – 6.9g
Sugars – 0.1g
Fiber – 1.5g
Fat – 9.7g
Saturated Fat – 2.9g
Cholesterol – 53.5mg
Protein – 27.7g
Sodium – 349.1mg

Sweet & Spicy Salmon

Sweet & Spicy Salmon with watermelon salad and baked potato

4 – 5oz Pacific Salmon steaks (king)
1 tsp Chili powder
1 tsp Paprika
1 Tbsp Brown Sugar, packed
1/4 tsp garlic salt
2 tsp garlic, minced

Combine the spices, sugar, and salt until well mixed. Rub onto the salmon steaks. Let sit, covered, in the fridge for 20-30 minutes (optional).

Bake at 350 F for 40 minutes or until desired doneness is reached.

Serving size – 1 salmon steak.

Serves 4

Per serving 4.5 oz (after cooking, approximate)
Calories – 289.4
Carbohydrates – 6.2g
Sugars – 4.7g
Fiber – 0.5g
Fat – 17.1g
Saturated Fat – 2.7g
Cholesterol – 87.7mg
Protein – 29.5g
Sodium – 200.6mg

Summer Citrus marinade/sauce (for fish)

Swai with Summer Citrus Sauce, Feta Pine Nut Mashed Potatoes, and green beans

1 lemon, juice and zest
1 lime, juice and zest
4 limes, juice
2 Tbsp minced garlic (Image)
1/2 large onion, chopped (Image)
1 Tbsp. Balsamic vinegar
1 tsp. dill weed, dried
1/4. tsp garlic salt
1/4 c. non-fat, plain yogurt (only if making sauce)

Place fish in a shallow pan. Blend lime juice, lemon juice, garlic, onion, and spices in a blender until smooth. Pour over fish. Cover pan and set in refrigerator for approx. 15-30 min.

After marinating; grill, broil, or bake (on rack) fillets until flaky and opaque.

Sauce: Pour half of the marinade into a small saucepan, bring to gentle boil for 5-10 minutes. Remove from heat. Add yogurt and blend until smooth.

Makes 4 Servings

Nutrients per Serving (marinade only)
Calories – 17
Carbohydrates – 5g
Sugars – 1g
Fiber – 1g
Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Protein – 0g
Sodium – 62mg

Calories per Serving (with various fish)

Swai Cod Tilapia
1/2 fillet 5 oz. 4 oz.
Calories – 102
Carbohydrates – 5g
Sugars – 1g
Fiber – 1g
Fat – 5g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 21g
Sodium – 62mg
Calories – 135
Carbohydrates – 5g
Sugars – 1g
Fiber – 1g
Fat – 1g
Saturated Fat – 0g
Cholesterol – 62mg
Protein – 26g
Sodium – 140mg
Calories – 125
Carbohydrates – 5g
Sugars – 1g
Fiber – 1g
Fat – 16g
Saturated Fat – 0g
Cholesterol – 14mg
Protein – 24g
Sodium – 77mg

Nutrients per Serving (Sauce)
Calories – 25
Carbohydrates – 6g
Sugars – 2g
Fiber – 1g
Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Protein – 1g
Sodium – 74mg

Baked Cod w/ Creamy Seaweed Dill sauce

Many people don’t think of fish when they think of authentic Irish cuisine. But remember, Ireland is surrounded by ocean. Very little that can be harvested from the Atlantic isn’t traditional.

Baked Cod with Creamy Seaweed Dill Sauce. Served with Colcannon and Guinness.

2 fillets (approx. 1/2 lb) Pacific Cod
1.5 cups Whole Milk
1 Tbsp Brummel & Brown
1 Tbsp minced garlic (Image)
2 sheets Roasted Seaweed (Sushi Nori)
1 Tbsp dried Dill Weed
2 tsp dried Dill Weed
1/2 tsp salt
1/2 tsp pepper

Dust the Cod fillet with 2 tsp dill weed, 1/4 tsp salt, and pepper to taste.  Bake at 350 F for 30-40 minutes.

Melt Brummel & Brown in skillet on med-high heat.  Add minced garlic and sautee lightly.  Slowly add milk (whole really is better here), stirring constantly. Reduce heat to low. Crumble two sheets of Seaweed into the milk. Add 1 Tbsp Dill Weed, 1/4 tsp salt, and a dash of pepper.  Simmer until liquid is creamy (approx. reduced by half).

Drizzle sauce over baked fillet and serve.

Serves 4

Per serving
Calories – 133
Carbohydrates – 7g
Sugars – 5g
Fiber – 1g
Fat – 5g
Saturated Fat – 2g
Cholesterol – 35mg
Protein – 14g
Sodium – 363mg