Lemon Caper Cod (Snapper)

This is a wonderfully creamy fish dish with a bit of a fresh zing by way of citrus, giving the meal a very summery feel. The original fish for this recipe was Victoria Snapper, but cod filets work beautifully and are now my go-to for this dish. ;-)

The original recipe called for white rice (GI 72) and dates back to my pre-diabetes days. A better choice for this dish is a portion of our beloved Lemon Parmesan Barley with a low GI of 35.

Ingredients:

• 4  6 oz cod filets or 1.5 lbs Victoria Snapper
• 1 clove garlic, minced
• 1/4 cup lemon juice
• 2 tbsp capers
• 1 tsp dried coarse basil
• 1/8 tsp fresh ground black pepper
• 2 cups fat free sour cream
• 1 tbsp extra virgin olive oil
• kosher salt

Preparation:
Preheat oven to 385 F. Coat baking dish with cooking spray or a tiny bit of olive oil. Sprinkle fish on both sides with kosher salt and bake for 9 minutes or until the fish is just opaque.

Heat the oil in a small sauce pan over medium heat. Add the garlic and cook for one minute. Reduce heat to low. Stir in the lemon juice, capers, basil and black pepper and cook for 5 minutes. Add sour cream and simmer for five more minutes or until heated through.

Pour sauce over fish placed on platter and serve or plate fish and serve sauce separately, depending on your mood. A green vegetable like fresh green beans or broccoli and Lemon Parmesan Barley compliment this recipe perfectly. 

Blessed be... and happy cooking!

Panko Cod with Bok Choy & Tomato

I originally created a version of this recipe with chicken thighs (still available), but switched it up today to be a fish dinner using some amazing cod I found on sale at my local grocer. My One made yummy noises and that was good enough for me!!! Enjoy! 

Ingredients:

• 2 6oz cod filets
• 1 egg
•  ~2 cups seasoned Panko
• 2 tsp mayo
• 2 tsp Dijon mustard
• 2 tsp fresh parsley, minced
• 1/2 head bok choy
• 1 tomato cut up
• 2 tbsp olive oil
• 2 tbsp water
• cooking spray
• salt & pepper

Preparation:
The Cod:
Spray a baking dish with cooking spray and set your oven to 400 degrees. Pour Panko in a bowl. Crack and beat the egg in a second bowl. Add mayo, mustard, salt & pepper to egg and blend well. Dip the fish in the egg mixture, coat in Panko and place in baking dish. Once the oven is at 400, put in the cod and set timer for 8 minutes.

The Veggies:
Cut off the bottom inch of the bok choy and discard. Wash and cut up the stalks and leaves to bite size pieces. Place in a pot with oil and water and simmer until just cooked, but still crunchy, and season with a bit of salt & pepper to taste. Cut up tomatoes, blend with bok choy and simmer another 1-2 minutes just to get the tomatoes warm.

Check on the cod and maybe broil for a minute if not brown yet.  Golden brown Panko is your indicator here.

Blessed be... and happy cooking!