Mediterranean Baked Cod
Servings 4 servings
Calories
Ingredients
- 1.5 lb Cod fillet pieces 4-6 pieces
- 5 garlic cloves peeled and minced
- 1/4 cup chopped fresh parsley leaves
- 1 cup cherry or grape tomatoes halved
- 2 tablespoons capers or olives
- 2 lemons one to top fish, one for the lemon sauce
Lemon Butter Sauce
- juice of 1 fresh lemon about 5 tablespoons
- 5 tablespoons extra virgin olive oil
- 2 tablespoons melted butter
- 1/2 cup white wine
For Breading
- 1/3 cup all-purpose flour
- 3/4 teaspoon paprika
- 3/4 teaspoon onion powder
- 3/4 teaspoon garlic powder
- 3/4 teaspoon kosher salt
- 1/2 tsp black pepper
Instructions
- Preheat Broiler
- Mix lemon juice, olive oil, and melted butter in a shallow bowl. Set aside
- In another shallow bowl, mix all-purpose flour, spices, lemon zest, salt and pepper.
- Gently squeeze liquid from thawed fish and pat fish fillet dry with paper towels.
- Dip fish in the lemon butter suace then dredge in the flour mixture. Shake off excess flour.
- Heat 2 tbsp olive oil in a cast iron skillet over medium-high heat (the oil should be shimmering). Sear fish on each side to give it some color and create a crisp breading (4 minutes per side).
- Add halved tomatoes and capers to the dish and top with thin lemon slices.
- To the remaining lemon butter sauce, add the white wine and minced garlic and mix. Drizzle all over the fish fillets and tomatoes in the pan.
- Broil in the heated oven for 7-9 minutes until the tomatoes are blistered and the cod flakes easily with a fork.
- Remove from heat and sprinkle with chopped parsley.