HANDS-ON: 15 MIN. // TOTAL: 15 MIN. // SERVES 4
Fresh herbs and lemon butter make it impossible to mess up this quick fish, and the recipe can be prepared a variety of ways. Try omitting the taco seasoning and substituting basil for the cilantro for a Mediterranean spin. Any mild white-fleshed fish such as flounder or orange roughy can be used in place of cod.
1 teaspoon All-Purpose Taco Seasoning (page 66) or store-bought organic taco seasoning
4 (6-ounce) cod fillets
Cooking spray
1 lemon, quartered
2 tablespoons butter, softened
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon lemon zest
1/8 teaspoon kosher salt
1 Sprinkle the taco seasoning over both sides of the fish. Heat a large nonstick skillet over medium-high. Coat the pan with cooking spray. Coat both sides of the fish with cooking spray; place in the pan. Cook for 3 minutes on each side or until the fish flakes easily when tested with a fork, or to the desired degree of doneness. Place the fish on a serving platter; squeeze the lemon quarters over the fish.
2 Place the butter, cilantro, lemon zest, and salt in a small bowl; stir until well blended. Serve the cilantro butter with the fish.
(SERVING SIZE: 1 FILLET AND ABOUT 2 TEASPOONS CILANTRO BUTTER): CALORIES 182; FAT 7G (SAT 4G, UNSAT 2G); PROTEIN 27G; CARB 1G; FIBER 0G; SUGARS 0G (ADDED SUGARS 0G); SODIUM 264MG; CALC 2% DV; POTASSIUM 6% DV
grass-fed butter
The meaning of “grass-fed” in the US varies greatly from livestock living strictly on grass to living only a small portion of their life on grass (see page 142), but there are studies that suggest grass-fed dairy products have some benefits. In countries where grass is the only or predominant source of food for cattle, an individual’s intake of high-fat dairy is associated with a reduced cardiovascular risk. This is largely thought to be due to the milk of grass-fed cattle having higher levels of specific omega-3 fatty acids, which have an anti-inflammatory effect.