HEALTHY FOOD so TASTY you'll
want to eat it EVERYDAY.
RECIPE: HERB-CRUSTED COD FILETS
This recipe is great for weeknights when you need to get something quickly on the table.
PREP TIME: 5 min
COOK TIME: 7-10 min
SERVES: 4
INGREDIENTS
FOR THE COD
-
4 cod filets (or halibut, or other white fish)
-
salt & pepper to season
-
1 sachet TASTE OF TUSCANY spice blend
-
3 TBSP (45 ml) olive oil for the rub
-
1 TBSP (15 ml) olive oil for the pan
FOR THE SAUCE
-
Squeeze of lemon (1 wedge/ roughly 2-3 tsp)
-
Knob of butter (roughly 1 TBSP)
An excellent source of vitamin B12, selenium, phosphorus, protein, choline, niacin, potassium, vitamin B6, molybdenum, pantothenic acid and omega-3 fatty acids.
One sachet is all you need to flavour 4 Cod Fillets. Click here to buy.
COOKING INSTRUCTIONS
1) Season the cod with salt and pepper on both sides
2) Mix 3 TBSP olive oil and TASTE OF TUSCANY spice blend in a small bowl to form a rough paste. Divide the herb mixture evenly across the top side of each piece of cod and rub into the fish with the back of a spoon.
3) Heat a pan on med-high heat and add 1 TBSP oil.
4) Sear the cod top side (herb side) down for 2-3 minutes until herb rub turns golden brown. Flip, turn heat down to medium and cook for 3-5 minutes, or until cod starts to flake when gentle pressure is applied.
5) Remove cod from pan, turn off the heat, add the lemon and butter to the pan and whisk to incorporate with any remaining browned spice bits into the sauce (the residual heat in the pan is perfect to melt the butter without burning it).
Divide herb and olive oil mixture evenly across the top side of the filets, and rub in with the back of a spoon.
Sear herbed-side down in a hot pan 2-3 minutes, or until golden brown. Flip, reduce heat to medium, and cook another 4-5 minutes (until fillets are cooked all the way through).
SERVE
Move to a serving platter or individual plates and and spoon the lemon-butter sauce over each piece.
Still looking? LOOKS really delicious doesn't it?
Recipe & Photo Credit: Cathy Menees
INGREDIENTS
Cod is a common white fish in Europe, but from my Seattle days, I know halibut is a go-to fish in the US. So basically, pick your fish of choice and just adjust the cooking time to the thickness.
If you don’t have fresh lemons to hand, a splash of white wine also works.
COOKING TIME
Cook time will vary according to the thickness of fish - so it helps if you can buy 4 pieces with the same thickness.
COOK'S NOTES
