Wednesday, August 31, 2016

Atlantic Cod with Fresh Herbs and Greek Yogurt

Living on the East Coast has truly turned me into a big seafood eater! I already loved fresh fish, but truly didn't know what 'fresh fish' even was until I moved here! I tried to branch out of my comfort zone of shellfish and salmon and go for a fish slightly more "exotic" in my book, Cod.

You're probably thinking, how could she think cod is exotic? To be honest, I've probably had Cod once, maybe twice in my lifetime. I'm not sure why because we would always resort to flaky tilapia or wreck-your-grill halibut for our white fish. (You like those names?) Cod truly holds it's own when it comes to cooking and when cooked properly will flake at the slightest touch of your fork. It truly is something amazing and I'm stunned and disappointed that i've waited so long to try this.

Usually, I've seen recipes like this include lots of fatty mayonnaise in order to get that juicy, melt in your mouth texture and taste profile. But being that mayonnaise is just pure fat and not welcome in my body (it's not the good kind of fat everyone!) I subbed that out with some non-fat greek yogurt for some added protein with fewer calories! Mixed with the fresh herbs and the slightest hint of parmesan cheese on top, this was a true winner!
8 oz. Cod fillets (2, 4 oz. fillets)
1/2 c. Non-fat greek yogurt (any brand works, I used Siggi's Plain so it wouldn't be super sweet)
1 tsp. Garlic Powder
1/2 tsp. Mustard powder, ground
1 tsp. Smoked Paprika
1/2 c. Cilantro, fresh, chopped
1/2 c. Italian Parsley, fresh, chopped
1/4 c. Parmesan cheese, crumbled or shredded
sea salt & black pepper to taste

Yields ~ 2 servings 

Directions: Preheat oven to 450 deg F. Place Cod fillets on non-stick baking sheet and season with salt and pepper. In a small bowl, combine yogurt, garlic, mustard powder, paprika, and fresh herbs. Mix well and spread evenly on top of cod fillets. Bake for 15 minutes (or until meat thermometer reaches 140 deg F). Pull out the baking sheet and sprinkle cheese on top. Change oven setting to broil to allow cheese to crisp on top (meat thermometer should now be > 145 deg F) Bake for ~ 5-7 minutes. I served my cod fillets on a bed of plain Cauliflower rice. Serve warm and ~ENJOY! 

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