Editor's note: While Darlene Zimmerman is away, please enjoy one of her columns from the Free Press archives on an easy way to bake fish.
Hectic, busy weekday schedules call for quick and easy dinners. Today’s baked cod fits the bill. A measuring cup, baking dish and a handful of ingredients are all that’s needed.
Cod is a firm, mild-tasting, white-fleshed fish offering a lean, high-quality source of protein. Research on the health benefits of adding fish to your weekly meal plan continue to grow. According to the 2015 U.S. Dietary Guidelines, eating patterns that include seafood are associated with a lower risk of heart disease and obesity.
The marinade for today’s fish gets wonderful flavor from Dijon mustard. Traditionally made from brown or black mustard seeds mixed with vinegar or wine, good Dijon mustard is smooth and creamy, with a subtle bite and spicy heat. Dijon mustard is a culinary workhorse. Always having a jar of Dijon is the ticket to ease while adding flavor. In this recipe, the Dijon also acts as an emulsifier so the marinade adheres to the fish.
Using Dijon also means that you can reduce or replace some of the fat from oils and butter in many recipes. But if you are watching your sodium intake, be mindful of the quantity you use. Just one teaspoon of Dijon mustard can have 120 milligrams of sodium.
If you’re not a fan of cod, try flounder, halibut, haddock, pollock, sole or tilapia with this recipe. And, for maximum flavor when serving, drizzle the pan juices that have accumulated during cooking over the baked fish.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, call 313-972-1920.
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Simple Baked Cod
Serves: 4 / Preparation time: 10 minutes (plus 1 hour marinating time) / Total time: 1 hour 45 minutes (includes marinating time)
This is a great recipe for those just learning to cook fish. It’s so simple and can be used with many types of seafood, including sole, halibut, haddock, scallops, salmon, tilapia and flounder.
3 tablespoons fresh-squeezed lemon juice
2 tablespoons olive oil
1 tablespoon Dijon mustard
2 teaspoons snipped fresh dill weed
1 ¼ pounds cod loins or fillets, cut into 4 equal pieces
⅛ teaspoon salt
⅛ teaspoon ground black pepper
1-2 tablespoons snipped fresh parsley
In a small bowl or measuring cup, whisk together lemon juice, olive oil, mustard and dill weed. Place cod fillets in an oven-safe, glass baking dish and cover with marinade. Marinate in refrigerator for 1 hour, turning once.
Preheat oven to 375 degrees. Remove fish from the refrigerator and let it stand at room temperature for 20 minutes. Place in preheated oven and bake 25-35 minutes, or until fish flakes easily with a fork. Remove from oven and season with salt, pepper and parsley.
Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan Selasky for the Free Press Test Kitchen.
189 calories (38% from fat), 8 grams fat (1 grams sat. fat, 0 grams trans fat), 2 grams carbohydrates, 26 grams protein, 239 mg sodium, 62 mg cholesterol, 18 mg calcium, 0 grams fiber. Food exchanges: 4 lean meat.
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Easy baked cod gets flavorful boost from Dijon - Detroit Free Press
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